Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Step-Aerobics Over Hop Three Around the Side

AdvancedCardioTier T4

Aim: to raise your heart rate and build leg control and balance. Good for: Step platform cardio; Balance and knee lift practice; Travelling step conditioning.

Targets: Hip
CardioStep platformBalance

When to use

This is for people who are fit and comfortable with step platform work. Use it in the cardio part of a session. The goal is to raise your heart rate and build leg control and balance.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease, or if you lose balance.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand beside the platform, ready to step over.
  • Select a low stable platform height.
  1. He has stepped up onto the platform with his inside foot and is crossing over it toward the opposite side.

    Step 1 of 5

    Step onto the platform with your inside foot. Cross over it toward the opposite side.

  2. His inside foot is planted on the platform while his outside knee has lifted for the first of the three lifts.

    Step 2 of 5

    Plant your inside foot on the platform. Lift your outside knee once, then lower it to the floor.

  3. He is mid third lift, the same outside knee raised again while his inside support foot has pivoted him partway around the platform.

    Step 3 of 5

    Lift the same outside knee two more times. Pivot on your support foot to travel around the platform.

  4. He has finished the lifts and drawn the working foot in beside the support foot in the light closing step-touch.

    Step 4 of 5

    Finish with a light step-touch. Draw your working foot in beside your support foot.

  5. He has stepped up onto the platform with his inside foot and is crossing over it toward the opposite side.

    Step 5 of 5

    Return to stepping onto the platform with your inside foot. Cross over toward the opposite side.

Form Cues

  • Use a low, stable platform
  • Stay tall
  • Lift the knee to a comfortable height
  • Keep the steps light

Common Mistakes to Avoid

  • Pivoting on a locked knee
  • Stepping too close to the edge
  • Rushing
  • Using a platform that is too high

Safety Information

Fall risk on the platform; use a stable platform and clear space. Balance risk on one leg.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.