How to do a Balance Trainer Lateral Jumps
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Lateral 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 together.
- Lower into a half squat in preparation to jump.
- Jump laterally, landing on top of the dome, then jump back to the floor.
- Perform the desired number of reps on one side, then repeat on the other side.
- Maintain good, upright posture and a braced core throughout the exercise.
Sets & Reps Calculator
Average Balance Trainer Lateral Jumps standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
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Alternatives & Variations to Balance Trainer Lateral Jumps
1. Calf Press
91.6 mSCORESWAPPED 6 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.
2. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 6 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
3. 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.
4. Single Leg Standing Calf Raise
72 mSCORESWAPPED 4 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.
5. Balance Trainer Front-Back Cross Jumps
54.3 mSCORESWAPPED 3 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
6. Lat Pulldown
100 mSCORESWAPPED 3 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.
7. Smith Machine Calf Raise
77.6 mSCORESWAPPED 3 TIMESThis exercise is a Smith Machine variation of the standard calf raise. Like the standard version, this exercise primarily targets the calves. The use of a Smith Machine allows to increase resistance beyond just your bodyweight.
8. Lateral Bound
61.9 mSCORESWAPPED 3 TIMESThis explosive plyometric exercise is a lateral variation of the bound. This exercise can help improve lateral explosiveness, lower body strength, and balance. This exercise primarily targets the lower body muscles.
9. Dumbbell Calf Raise to Shrug
38.4 mSCORESWAPPED 3 TIMESA compound movement that targets the calves, traps, and shoulders. Starting with a calf raise to activate the lower leg muscles, you transition into a shrug to engage the upper traps. This exercise efficiently works both lower and upper body regions, improving posture and functional strength, ideal for those aiming for comprehensive muscle engagement in a single movement.
10. Dumbbell Toe Walks
29.9 mSCORESWAPPED 2 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.