Procaryote
Knee · Motor control

Single-leg hurdle jumps

Single-leg hurdle jumps, 3 sets, 8 repetitions per leg, hurdle height 20 cm

Illustration of the Single-leg hurdle jumps exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Hurdle height: 20 cm

Description: Stand on one leg in front of a 20 cm high hurdle. Jump over the hurdle while maintaining control of the knee, and land softly on the same leg. Repeat the movement in a controlled manner, alternating legs.

Tips: Keep the trunk stable and look straight ahead to maintain balance. Slightly bend the knee upon landing to absorb the shock and prevent tension.

Progression: Gradually increase the hurdle height by 5 cm once you master the movement and experience no pain.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
hurdle
Starting position
Standing on one leg in front of the hurdle
Clinical goal
Improve motor control of the knee
Also known as
single-leg obstacle jumps, unipedal jumps, hurdle jumps

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.