Forward Stepping over Cones

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Forward Stepping over Cones


Target Body Part:
Abs, Butt/Hips

Equipment Needed:
Cones

Step 1

Starting Position: Place a series of cones 18-30" apart in a straight line on a non-slip surface. Stand 6" behind the first cone with your feet hip-width apart or closer, arms by your sides. Pull your shoulder blades toward your hips without arching your low back. Engage your abdominal / core muscles ("brace") to stabilize your spine.

 

Step 2

Walking Movement: Slowly lift one foot off the floor to clear the height of the cone, balancing on the standing leg. Avoid the tendency to tilt or sway the upper body and try not to move the standing foot.
Pause. Hold this position briefly before stepping forward, pushing off your standing leg to clear the cone.

 

Step 3

Once past the cone, the stepping foot should land heel first, followed by the mid- and fore-foot, transferring your body weight onto the lead foot. As you shift your body weight to the lead foot/leg, avoid the tendency to tilt or sway the upper body and try not to move the forward foot. Your trailing leg needs to also clear the cone.

 

Step 4

Continue this sequence through the series of cones.

 

Step 5

Exercise Variation: This exercise can be progressed in several ways: (1) lift each leg higher off the floor (illustrated) to further challenge your balance (raising center of mass), (2) walk through the cones at a faster pace, (3) step sideways through the cones, or (4) step backwards through the cones.
Learn first how to perform single leg-stands on the ground and, if possible, on an Airex pad before performing cone walks.

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