How to do Balance Trainer Lying Toe Taps
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 18,464
- Popularity Rank
- 979th
- Difficulty
- Intermediate
- Glutes Strength
- 90 mSCORE 23rd
- Equipment Required
Workouts with Balance Trainer Lying Toe Taps
Target muscles worked
Instructions for Proper Form
Balance Trainer Lying Toe Taps is a compound movement that forces you to alternate tapping, and pushing off a Balance Trainer with each leg. By using a Balance Trainer, you can more easily raise your hips off the ground which can improve muscle activation, as well as add some instability, and a bit of assistance to the exercise. Because you need to keep your lower body suspended in the air, this exercise forces you to make quick explosive movements making this a great addition for anyone looking to improve their speed and quickness, or for anyone looking to add a bit more plyometrics to their workout.
- Lie face up on the floor with knees bent and feet on the Balance Trainer dome.
- Lift one leg, keeping the knee bent 90 degrees.
- Switch leg positions, letting the toe bounce off the dome.
- Quickly alternate sides with each toe tap.
- Keep the core braced and shoulders on the floor throughout the exercise.
Common Form Mistakes
Over Extending
Don’t drive your hips as far as you can. This can increase your risk of injury, and doesn’t benefit the exercise itself. Drive your hips forward to a point where you feel good activation in your glutes, and hold that position.
Sets & Reps Calculator
Average Balance Trainer Lying Toe Taps 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 Lying Toe Taps
1. Balance Trainer Single Leg Hip Thrusters
69.5 mSCORESWAPPED 141 TIMESBalance Trainer Single Leg Hip Thruster is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound exercise that primarily targets your hamstrings and glutes. By performing this exercise with your foot planted on a Balance Trainer, you add significantly more instability to the movement. By performing this exercise with a single leg at a time, you add even more instability, as well as make it easier to identify and address any discrepancies in strength or mobility between sides.
- Intermediate
- Glutes
- BOSU® Balance Trainer
2. Balance Trainer Rear Glute Raises
60.4 mSCORESWAPPED 62 TIMESBalance Trainer Rear Glute Raises is a compound, bodyweight exercise that primarily targets the glutes. The exercise involves placing your hands on the flat side of a Balance Trainer, and then raising your legs with your knees bent up behind you. By positioning your hands on the balance trainer with the dome facing down, you add significantly more instability to this movement.
- Intermediate
- Glutes
- BOSU® Balance Trainer
3. Cable Hip Extension
89.9 mSCORESWAPPED 46 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
4. Hip Thrust
97 mSCORESWAPPED 41 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
5. Glute Kickback Machine
94.6 mSCORESWAPPED 37 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
6. Single Leg Kickback
86.2 mSCORESWAPPED 37 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.