How to do a Hurdle Step Over
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Hurdle Step Over
Instructions for Proper Form
Hurdle Step Over is an agility and coordination exercise that primarily targets the hip flexors, hamstrings, and glutes. This bodyweight movement involves stepping over a hurdle or object, ensuring to lift your knee high to avoid contact. It's great for improving balance and functional strength, and can help reduce the risk of injury in sports requiring quick, agile movements.
- Stand with your feet a little wider than your hips and bend your knees slightly.
- Keep your core engaged, back straight, and gaze forward to maintain proper form and posture during this movement.
- Shift your weight to one leg.
- Raise your other knee up and rotate that knee externally, keeping that foot parallel to the floor with toes pointed out.
- Open up your hips, and rotate your leg forward keeping your knee bent as if you were stepping over a hurdle.
- Swing your arms, like you were mimicking a running motion.
- Plant your foot back on the ground, and repeat with the opposite side.
- Continue to alternate sides for the duration of the set.
Alternative Exercises to Hurdle Step Over
1. Standing Hip Circle
2.4 mSCORESWAPPED 139 TIMESStanding Hip Circle is an isolation exercise that targets the hip flexors and abductors. By standing and moving your leg in a circular motion, you engage multiple muscles around the hip joint, improving mobility and strength. This exercise is particularly beneficial for warming up the hips before more intense lower body workouts or activities that require hip flexibility.
- Beginner
- Abductors
2. Lateral Leg Swing
7.5 mSCORESWAPPED 91 TIMESLateral Leg Swing is a dynamic, bodyweight exercise that primarily targets the hip flexors and adductors. By swinging your leg out to the side and back across your body, you add a mobility and dynamic flexibility component to your workout. This movement is great for warming up, improving hip mobility, and activating the smaller stabilizing muscles around your hips.
- Beginner
- Abductors
3. Standing Hip Flexor Stretch
1.9 mSCORESWAPPED 86 TIMESStanding Hip Flexor Stretch is a flexibility exercise that primarily targets the hip flexors. This stretch is beneficial for improving hip mobility and flexibility, which can aid in better performance of compound lower body movements like squats and lunges. By performing this stretch while standing, you can maintain better control and balance than some seated variations.
- Beginner
- Abductors
4. Prone Hip Circles Forward
6.9 mSCORESWAPPED 72 TIMESA dynamic exercise targeting the hip flexors and stabilizing muscles, performed lying face down. Engage the core and lift the legs off the ground, then move them in circular motions, driving the movement forward. This exercise improves hip mobility, strengthens the core, and enhances overall lower body stability and control.
- Beginner
- Abductors
5. Prone Hip Circle
4.8 mSCORESWAPPED 63 TIMESThis exercise primarily targets the muscles in and around your hips. By targeting each side individually, you can identify and address imbalances between sides. This exercise improves hip mobility, and enhances overall lower body stability and control.
- Beginner
- Abductors
6. Shin Box Hip Flexor
10.1 mSCORESWAPPED 37 TIMESShin Box Hip Flexor is an isolation exercise that targets the hip flexors and enhances mobility. This movement involves transitioning through a 'shin box' position, which helps to open up the hips and improve flexibility. It's particularly beneficial for individuals looking to increase their range of motion in the hips, which can support better performance in squats, lunges, and other lower body exercises.
- Beginner
- Abductors
7. Kneeling Hip Flexor Stretch
2.6 mSCORESWAPPED 25 TIMESKneeling Hip Flexor Stretch is a static stretch that primarily targets the hip flexors. By kneeling on one knee and pushing your hips forward, you can get a deep stretch in the hip flexor muscles. This is a great exercise for improving hip mobility, reducing tightness, and enhancing range of motion. It's particularly beneficial for individuals who sit for long periods or engage in lower body workouts.
- Beginner
- Abductors
8. Side Leg Raises
34.3 mSCORESWAPPED 25 TIMESA bodyweight isolation exercise targeting the hip abductors. By isolating each side you can more easily identify imbalances in strength and mobility, as well as correct for these imbalances. Side leg raises enhance hip stability, contributing to better overall lower body strength and function.
- Beginner
- Abductors
9. Standing Hip Abduction
70.2 mSCORESWAPPED 24 TIMESStanding Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.
- Intermediate
- Abductors
10. Mini Loop Band Lateral Walk
50.8 mSCORESWAPPED 15 TIMESA functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.
- Beginner
- Abductors
- Mini Loop Bands