How to do lateral step-overs
- Get five cones or water bottles and position them in a straight line, 20-25 cm apart.
- Stand sideways to the cones and lift the leg closest to them. This is your starting position.
- Rise onto your toes and step sideways over each cone, lifting your knees high enough not to knock them over.
- When you reach the end of the line, pause for a second in the starting position, then step in the other direction.
- Repeat as your ability allows.
Keep it safe
If you’re still recovering from injury or haven’t done drills like this before, you can start with flatter cones or even some masking tape.
For your first couple of reps, go slow until your body gets used to the height and spacing of your cones.
If you have shorter legs, set the cones a little closer together.
If you’re wearing sports shoes, make sure the laces are nice and tight. If the ends stick out, tuck them into the rest of your laces or double-knot them.
Support your lateral step-overs
GenuTrain Knee Support
The medical-grade knit and patella pad in our GenuTrain Knee Support activate the muscles and improve sensorimotor function, protecting the knee and improving your awareness of how you move and position the joint.
You can also try our Sports Knee Support, which has a similar design and moisture-wicking knit for more intense workout sessions.
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