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Hurdle Step Over
A bodyweight agility drill involving high knee lift and hip rotation to step over an obstacle. It targets hip flexors, glutes, and abductors, improving coordination and single-leg stability for athletic movement.
About Exercise
Equipment
Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Hamstrings, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Abductors
7/10Glute Medius, TFL
Glutes
6/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds
How to Perform
Stand tall with feet hip-width apart, facing the hurdle or designated stepping area. Engage your core and maintain a straight posture throughout the movement.
- Shift weight onto one foot, bracing the standing leg for stability.
- Lift the opposite knee high toward your chest.
- Externally rotate the hip, opening the knee out to the side.
- Step the foot over the imaginary hurdle without touching it.
- Plant the foot softly on the ground, maintaining balance.
- Immediately repeat the motion with the opposite leg, alternating sides.
Coaching Tips
Form Cues
- Knee high and out.
- Stay tall and balanced.
- Control the descent.
- Hips open fully.
Breathing
Inhale before the movement; exhale as you step over the hurdle, maintaining a tight core brace.
Tempo
N/A
Range of Motion
Achieve maximum hip flexion and external rotation necessary to clear the obstacle, ensuring the foot clears the hurdle height.
Safety
Safety Notes
- Start with a low or imaginary hurdle until balance and coordination improve.
- Ensure the standing foot remains stable and grounded.
Spotting
Not recommended; focus on body control and balance. Use a wall or rail for support if needed initially.
Common Mistakes
- Rushing the movement and losing balance.
- Leaning excessively to the side.
- Failing to achieve full hip rotation.
- Dragging the foot or hitting the hurdle.
When to Avoid
- Acute hip or knee pain
- Severe balance disorders
- Recent ankle sprain
Flexibility Needed
- Adequate hip flexion range of motion
- Adequate hip external rotation
Build Up First
- Basic single-leg balance competency
Also known as
Hurdle Drill, High Knee Step Over, Agility Hurdle Step
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