Balance

Simple grapevine

Walking sideways by crossing one foot over the other — a balance and coordination challenge.

Beginner Low impact No equipment
Movement diagram for Simple grapevine: standing (front) to crossing step (front)
Original diagram — start and finish positions.

How to do it

  1. Start by crossing your right foot over your left.
  2. Bring your left foot out to join it.
  3. Continue for a few steps, then go back the other way.
  4. Put your fingers against a wall for stability if you need to. The NHS suggests 5 cross-steps each side.

Form tips

  • The smaller the step, the more you work on your balance.

Common mistakes

  • Looking at your feet.

Easier and harder

Make it easier

Hold a worktop or rail.

Make it harder

Alternate crossing in front and behind.

Sources

  1. NHS: Balance exercises — checked 3 Oct 2026

More balance exercises