Hurdle Step Over
The Hurdle Step Over is a functional mobility exercise that targets the hip flexors and glutes to improve range of motion and single-leg stability. It involves stepping high and laterally over an imaginary or physical barrier, challenging your balance and hip mechanics without heavy loading.
While this is a bodyweight mobility drill, AI coaching adds value by correlating your perceived difficulty (RPE) with recovery data like HRV and sleep quality to detect hip tightness. If the app notes that you are in the luteal phase of your cycle or have high cumulative fatigue from recent leg days, it may prioritize this movement to restore hip function. Furthermore, if you consistently report pain with high hip flexion, the system will automatically substitute this with a regression like hip circles to ensure safety.
Form Cues
- Stand tall with your chest up and core braced
- Drive your knee up high toward your chest
- Rotate the knee outward to step over the hurdle
- Keep your pelvis level throughout the movement
- Plant your foot softly and with control
- Don't lean your torso forward or backward to compensate
- Don't hike your hip up to clear the hurdle
- Don't rush the movement or use momentum
- Don't let your standing knee collapse inward
Common Mistakes
- Excessive trunk leaning
- Hiking the hip
- Rotating the spine
- Rushing the tempo
- Poor balance on standing leg
Muscles Worked
This exercise primarily targets the hip flexors (iliopsoas) and the gluteus medius, which works to stabilize the standing leg. It also heavily engages the core musculature to maintain an upright torso while the hips undergo dynamic flexion, abduction, and external rotation.
Primary
Secondary
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