How to do Balance Trainer Toe Taps
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Balance Trainer Toe Taps
Instructions for Proper Form
This 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.
- Stand behind the Balance Trainer with one foot lightly placed on top of the dome.
- Tap that foot on the dome, then hop to the opposite foot and tap the other foot on the dome.
- Hop from foot to foot, alternating toe taps on the dome.
- To modify, step from foot to foot while toe tapping.
- Maintain good, upright posture and a braced core throughout the exercise.
Sets & Reps Calculator
Average Balance Trainer 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.
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Alternative Exercises to Balance Trainer Toe Taps
1. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 47 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.
2. Calf Raise
75 mSCORESWAPPED 42 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.
- Beginner
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3. Seated Machine Calf Press
92.7 mSCORESWAPPED 31 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.
- Beginner
- Calves
- Calf Raise Machine
4. Calf Press
91.6 mSCORESWAPPED 31 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.
- Beginner
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5. Standing Kettlebell Calf Raise
53.4 mSCORESWAPPED 28 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.
- Beginner
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6. Dumbbell Calf Raise to Shrug
38.4 mSCORESWAPPED 24 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.
7. Single Leg Standing Calf Raise
72 mSCORESWAPPED 23 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.
- Beginner
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8. Dumbbell Toe Walks
29.9 mSCORESWAPPED 15 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 13 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. Standing Machine Calf Press
80.3 mSCORESWAPPED 13 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 gives you more control over your resistance, allowing you to better control the weight you’re moving. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Intermediate
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- Calf Raise Machine