The following exercise helps to increase your ease and quickness of movement. It copies complex movements.
Here are the steps for the grapevine (cross) steps exercise:
-
Start with knees slightly bent and feet shoulder-width apart.
-
Cross your right foot in front of your left.
-
With your left foot, step to your left.
-
With your right foot, step behind your left foot.
-
With your left foot, step to the left.
-
After doing the cross-step sequence
2 times in that direction, switch directions.
Repeat the entire exercise
Note
Always warm up before exercising and cool down after exercising. Stop any exercise that causes pain. Talk with your health care provider before starting any physical activity.
Online Medical Reviewer: Daphne Pierce-Smith RN MSN CCRC
Online Medical Reviewer: Raymond Turley Jr PA-C
Online Medical Reviewer: Thomas N Joseph MD
Date Last Reviewed: 04/01/2025
© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Bone and Joint Care
Find expert care for joint pain, injuries, and conditions that affect how you move at the HPH Bone & Joint Centers.
Learn MoreRelated Articles
Exercises to Increase Agility: Figure 8s
This exercise helps to increase your ease and quickness of movement. It copies complex everyday moves. This exercise was chosen for you based on the type of activities you’ll be doing.
Quad Set for Leg and Knee
This exercise can stretch and strengthen your knee.
Hamstring Stretch (with Towel)
Learn these hamstring stretches, using a towel, to help stretch your leg muscles.
Seated Hamstring Stretch
Hamstring stretches help stretch your legs for greater flexibility.
