Description

Circling the joints is an essential warm-up exercise and should always be performed before starting training. The joints are supplied with synovial fluid (lubricated), which reduces the risk of injury. It also warms up the surrounding muscles and stimulates blood circulation. Hurdle steps warm up the hip joint.

Exercise

Hurdle Steps

Type: Unilateral Equipment: Körpergewicht

Tutorial

1

Stand with your feet shoulder-width apart and lift your left leg off the floor so that there is a right angle between your thigh and upper body. This is the starting position.
2

Start at the front in the middle and make medium-sized circles in the air with your left leg. Imagine that there is a hurdle next to you and that you lift your leg over this hurdle and then bring it back to the starting position.
3

Perform the exercise until you have reached the specified time and then change sides.

Tip

Keep your back straight and breathe slowly and evenly. Start with small circles and make larger and larger circles as the exercise progresses. Perform the exercise in both directions. Make sure you keep your balance during the exercise. You can also hold on to something with one hand.