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Balanceintermediate
Ankle Crossovers (Grapevine)
Crossing one foot over the other as you travel sideways (the grapevine) challenges coordination and dynamic balance in a fun, dance-like pattern.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2
- Reps
- 10 steps each way
- Intensity
- —
- Rest
- 30 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Written exercise guide
Ankle Crossovers (Grapevine)
Set up
- Open space along a wall you can touch.
Movement cues
- Cross one foot in front, step, then cross behind
- Keep a steady rhythm
- Stay tall and look ahead
Avoid this
- Tangling the feet
- Looking down
Safety
Start slowly near a wall; speed up only as coordination improves.