Hurdle Step Over
10 reps
Lift the knee high, rotate it open, and step over as if clearing a hurdle.
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ABDUCTORS
Hurdle Step Over
This agility drill trains the hip flexors, hamstrings and glutes while opening the hips through a big range. You lift each knee high and swing it over an imaginary hurdle, which sharpens balance and coordination. It's a useful warm-up for sports that demand quick, nimble footwork.
How to do it
- 1
Stand with feet slightly wider than your hips and knees softly bent.
- 2
Brace your core, keep your back tall and look straight ahead.
- 3
Shift your weight onto one leg.
- 4
Lift the opposite knee high and rotate it outward, keeping the foot flat and toes pointing out.
- 5
Open the hip and carry the bent knee forward as though stepping over a hurdle, swinging your arms as if running.
- 6
Plant the foot down, then repeat on the other side, alternating for the full set.