Balance Trainer Lying Toe Taps
10 reps
With hips lifted, quickly tap alternate toes off the dome, one leg at a time.
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GLUTES
Balance Trainer Lying Toe Taps
A fast, floor-based move where you lie back and lightly bounce alternating feet off a BOSU dome with hips raised. The dome makes it easier to keep your lower body suspended while adding a touch of instability, and the quick tapping trains speed and glute activation. A nice plyometric-flavored addition for building quickness.
How to do it
- 1
Lie face up with your knees bent and both feet on the dome.
- 2
Lift one leg, keeping that knee bent around 90 degrees.
- 3
Switch legs, letting the working toe bounce lightly off the dome.
- 4
Alternate sides quickly with each toe tap.
- 5
Keep your core braced and your shoulders on the floor throughout.
- 6
Hold your hips at a height that gives strong glute activation rather than driving them as high as possible.