woman doing the up and overs exercise at the gym

The Up and Overs exercise strengthens the muscles that move and support the knee and ankle, including the calves, quads, and hamstrings. It also helps improve agility and makes a great addition to a cardio routine or soccer drills. See how to do Up and Overs below.


How to do Up and Overs 

You will need an exercise step for this exercise.

  • Stand to the left of your exercise step, positioning it so that you’ll be stepping over the short width
  • Place your right foot on the step, keeping your left on the floor. This is your starting position.
  • Spring up with both feet across the step to bring the left foot onto the step and the right foot on the floor to the right of the step
  • Jump back across, landing in your starting position. 
  • Repeat 10 times in 3 sets or as your ability allows 


More step exercises to try:


Support your step training

ViscoSpot Heel Cushion


Step exercises involve a lot of work from the feet and ankles, so supporting these areas is a good idea - especially if they’re already feeling some pain or instability. 

The anatomical pressure relief zones in The ViscoSpot Heel Cushion will help relieve heel pain. The outer cushion, meanwhile, will guide the heel to avoid damaging or painful movements. 

The Sports Ankle Support, meanwhile, will stabilise the ankle thanks to muscle-activating compression, a figure-8 support strap, and muscle-stimulating gel pads.



If you require assistance selecting the right product for your needs or wearing the brace, call us on 098015660 or contact us via live chat.

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Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is produced entirely in our facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians.


This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.

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