How to do a Balance Trainer Lateral Cross Over Jumps
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Lateral Cross Over Jumps
Instructions for Proper Form
A explosive plyometric exercise using a balance trainer to enhance balance and agility. This exercise primarily targets the muscles in your lower body. Landing on the balance trainer adds a significant amount of instability to the movement which can help recruit smaller stabilizing muscles as well.
- Stand to one side of the Balance Trainer with the feet in a narrow stance.
- Bend the knees and jump laterally, landing in a centered position on top of the dome.
- Continue to jump laterally in the same direction, landing on the opposite side of the Balance Trainer.
- Repeat the lateral jumps, to the dome and to the floor, traveling in the opposite direction.
- Maintain good posture and a braced core throughout the exercise.
Sets & Reps Calculator
Average Balance Trainer Lateral Cross Over Jumps standards by male, female, gender, weight, age and height
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Alternatives & Variations to Balance Trainer Lateral Cross Over Jumps
1. Balance Trainer Front-Back Cross Jumps
54.3 mSCORESWAPPED 9 TIMESA explosive plyometric exercise using a balance trainer to enhance balance and agility. This exercise primarily targets the muscles in your lower body. Landing on the balance trainer adds a significant amount of instability to the movement which can help recruit smaller stabilizing muscles as well.
- Intermediate
- Calves
- BOSU® Balance Trainer
2. Calf Press
91.6 mSCORESWAPPED 8 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
3. Balance Trainer Lateral Floor Toe Taps
42.3 mSCORESWAPPED 7 TIMESThis exercise is an explosive plyometric movement. By positioning one leg on the Balance Trainer, you add some instability to that leg in addition to giving yourself a softer surface to push off from. This is a great exercise for improving explosiveness and coordination.
4. Seated Machine Calf Press
92.7 mSCORESWAPPED 7 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
5. Lat Pulldown
100 mSCORESWAPPED 7 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
6. Balance Trainer Toe Taps
22.4 mSCORESWAPPED 6 TIMESThis exercise is an explosive agility exercise that primarily targets your calves and quads. The balance trainer acts a guide for where to reach with your foot. This is a great exercise for improving quickness, agility and coordination.
7. Calf Raise
75 mSCORESWAPPED 5 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
8. Dumbbell Toe Walks
29.9 mSCORESWAPPED 4 TIMESAn exercise targeting the calves and enhancing lower leg stability. Holding dumbbells at your sides, you walk on your toes to engage the calf muscles. This movement improves balance, ankle stability, and strengthens the calves, making it beneficial for athletes and those looking to enhance lower body endurance.
9. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 4 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
10. Seated Dumbbell One-Leg Calf Raise
58 mSCORESWAPPED 3 TIMESSeated Dumbbell One Leg Calf Raise is a variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. By performing this exercise while seated, you add more stability to the exercise, and can focus on performing the exercise rather than balancing and stabilizing yourself in a standing position. By performing the exercise one leg at a time, you can focus your attention on the specific leg performing the exercise, as well as give yourself some additional rest time while your opposite leg is working.