← EXERCISE LIBRARYBalance
Step-Up-And-Over
Stepping up onto a low step, over the top and down the other side with control. Rehearses stair and kerb mechanics with a deliberate pause in single-leg support.
- 01Set a low step beside a wall, rail or counter you can reach with one hand throughout.
- 02Step up with the right foot, pressing through the whole foot until you stand tall on the step.
- 03Pause for one second balanced on the step before bringing the left foot up beside it.
- 04Step down the far side with the left foot, landing softly and quietly, then bring the right foot down.
- 05Regression: use the lowest step available, keep one hand on the rail, and step up and back down the same side.
- 06Progression: remove the hand support, then pause two seconds on the single leg before the second foot arrives.
- 01Hand on the rail — you only remove it when the step is easy.
- 02Whole foot on the step, not just the ball.
- 03Land quietly coming down — noise means you dropped.
- 01Practising away from a rail — a mis-step from a raised surface has further to fall.
- 02Pushing off the back toes to get up — the working leg is assisted and the balance element disappears.
- 03Dropping down the far side — landing heavily removes the control the drill is meant to build.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.