Procaryote
Hip · Mobility

Step Over an Obstacle

Step over an obstacle, 3 sets, 8 repetitions per leg

Illustration of the Step Over an Obstacle exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Description: Stand upright with a stable pelvis and aligned lower limb. Lift one leg to step over an imaginary obstacle, controlling hip flexion, extension, abduction, or adduction, then gently place the foot back on the ground. Ensure the pelvis remains stable and the knee well aligned throughout the movement.

Tips: Keep the trunk upright and avoid tilting the pelvis. Control the movement slowly to improve hip mobility.

Progression: Increase the obstacle height or the number of repetitions as the movement becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Standing, pelvis stable, lower limb aligned
Clinical goal
Improve hip mobility
Also known as
step over obstacle, lift leg over obstacle, hip mobility exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

Supine Glute StretchLying Glute Stretch, 3 sets, hold 30 seconds per side Unilateral Hip Abduction StabilizationUnilateral hip stabilization with horizontal abduction, 3 sets, 8 repetitions per leg, 3-second hold in abduction Active Hip AbductionActive hip abduction, 3 sets, 12 repetitions per side Active Hip AdductionActive hip adduction, 3 sets, 12 repetitions per leg Active Hip Extension MobilizationActive hip extension mobilization, 3 sets, 10 repetitions per leg Active Hip External RotationActive hip external rotation, 3 sets, 12 repetitions per side Active Hip External Rotation MobilizationActive hip external rotation mobilization, 3 sets, 12 repetitions per side Active Hip Flexion MobilizationActive hip flexion mobilization, 3 sets, 12 repetitions per leg

See all hip exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.