How to do Balance Trainer Toe Taps
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with 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
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Alternatives & Variations to Balance Trainer Toe Taps
1. Calf Raise
75 mSCORESWAPPED 35 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. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 35 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.
3. Single Leg Standing Calf Raise
72 mSCORESWAPPED 18 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.
4. Calf Press
91.6 mSCORESWAPPED 18 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. Seated Machine Calf Press
92.7 mSCORESWAPPED 18 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.
6. Standing Kettlebell Calf Raise
53.4 mSCORESWAPPED 18 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.
7. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 14 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.
8. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 14 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.
9. Seated Dumbbell One-Leg Calf Raise
58 mSCORESWAPPED 12 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.
10. Dumbbell Toe Walks
29.9 mSCORESWAPPED 12 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.