Strengthen Legs with Hurdle Steps Alternating

Hurdle Steps Alternating

Rep Range

Time Based

Hints

When you begin the hurdle steps, stand with good posture and keep your elbows bent with hands in front of you for balance. Picture the imaginary hurdles to your side. As you initiate the step, lead with your knee and ensure you're lifting your leg high enough to clear the 'hurdle'. While stepping, take two steps for each foot, as if you are genuinely stepping over two hurdles. As you reach the end of your space or imagined hurdles, pause momentarily with one foot up before transitioning to move in the opposite direction. Throughout the movement, engage your core muscles to maintain balance and enhance stability, especially during the brief pause with one foot raised.

Common Mistakes

A common mistake is not lifting the legs high enough, leading to a less effective simulation of hurdle stepping. Ensure you are not just shuffling sideways but genuinely mimicking the hurdle-stepping motion. Another mistake could be moving too quickly and not pausing momentarily at the end of the steps, which can lead to imbalance.

Breathing

Inhale as you start to lift your leg over the imaginary hurdle and exhale once you've stepped over it and placed both feet on the ground. Ensure you have consistent and rhythmic breathing, particularly during the pause, to maintain focus and stability.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae