Crossover Step-Up to Balance

Crossover Step-Up to Balance is a functional exercise that trains strength and balance, especially targeting the glutes, hamstrings and quadriceps. The exercise improves coordination and stability in the lower body, making it ideal for athletes or those who want to strengthen their balance in everyday life.

Correct Form and Technique

How to perform the Crossover Step-Up to Balance correctly:

1. Starting position: Stand next to a bench or step with your feet shoulder-width apart. Cross your right foot in front of your left and place it on the bench.
2. Movement: Push through your right heel to lift your body onto the bench, and pull your left knee up in front of your body in a balance position.
3. Return: Lower the left leg back to the ground in a controlled manner and repeat the movement on the other side.
4. Breathe: Exhale when you lift yourself up, and breathe in when you lower yourself down.

Common Errors

Avoid these common mistakes to get the most out of Crossover Step-Up to Balance :

• Poor balance: Take time to find your balance before lowering yourself back down. Avoid falling back to the ground without control.
• Knees over toes: Make sure that the knee of the leading leg does not go too far over the toes to avoid unnecessary strain on the knees.
• Posture: Keep your back straight and avoid leaning forward too much.

Modifications and Variants

Adapt the exercise to your level:

• Beginner level: Use a lower step or bench for less challenge and focus on technique.
• Advanced level: Hold weights for added resistance, or try performing more repetitions without putting your foot down between each repetition.

Repetitions and Sets

Aim for 3 sets of 8-12 repetitions per leg. This is a great exercise to strengthen the muscles in the lower body and improve balance.