Procaryote
Knee · Strengthening

Jump Over an Obstacle

Jump over an obstacle, 3 sets, 8 repetitions

Illustration of the Jump Over an Obstacle exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Stand upright with knees, feet, and pelvis well aligned. Jump forward over an obstacle while controlling knee flexion and extension, then land while maintaining the alignment of the hip, knee, and ankle. Ensure your pelvis remains stable throughout the movement.

Tips: Keep your gaze straight ahead to better control balance. Slightly contract the muscles around the knee to protect the joint. Land softly to avoid sudden shocks.

Progression: Increase the obstacle height or the number of repetitions once you master the movement.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
low obstacle (bar, cone)
Starting position
Standing, knees, feet, and pelvis aligned
Clinical goal
Muscle strengthening and knee control
Also known as
jump over obstacle, controlled obstacle crossing, stable knee jump

Precautions

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

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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.