How to do a Hurdle Step Over
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Hurdle Step Over
Workouts with 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.
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Generate My PlanAlternative 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.
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2. Lateral Leg Swing
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3. Standing Hip Flexor Stretch
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4. Prone Hip Circle
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5. Prone Hip Circles Forward
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8. Kneeling Hip Flexor Stretch
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