How to do Balance Trainer Lateral Floor Toe Taps
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Lateral Floor Toe Taps
Instructions for Proper Form
This 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.
- Stand on one side of the Balance Trainer with the inside foot resting on top of the dome.
- Press quickly off the foot on the dome and leap laterally over the top.
- Land with the opposite foot on top of the dome and the other toe touching the floor.
- Alternate side to side over the top of the dome.
- Maintain good posture and a braced core throughout the exercise.
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Alternatives & Variations to Balance Trainer Lateral Floor Toe Taps
1. Calf Raise
75 mSCORESWAPPED 17 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.
2. Balance Trainer Toe Taps
22.4 mSCORESWAPPED 11 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.
3. Lat Pulldown
100 mSCORESWAPPED 9 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.
4. 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.
5. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 8 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
6. Single Leg Standing Calf Raise
72 mSCORESWAPPED 8 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
7. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 6 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.
8. Standing Kettlebell Calf Raise
53.4 mSCORESWAPPED 6 TIMESThis exercise is a weighted variation of the more standard calf raise. Like the standard calf raise, this exercise primarily targets your calves. The use of a raised surface allows for greater range of motion which leads to better muscle activation. This is a great exercise for developing muscle mass and strength in your calves.
9. Balance Trainer Front-Back Cross Jumps
54.3 mSCORESWAPPED 5 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
10. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 5 TIMESThis exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.