Line jumps are small jumps on both feet, forward over a line on the floor and then straight back again. Aim for a soft, balanced landing every time. Distance does not matter. They usually come in the later stages of rehab for the knee, ankle or leg, after hops in place and before hopping on one leg.

How to do the line jumps

Put a strip of flat tape on the floor, or use a line in the flooring. Work on a firm, non-slip floor with clear space around you. He jumps barefoot in the video, but on a hard floor a pair of supportive athletic shoes takes the jar out of landing.
Stand just behind the line with your feet a little apart and your arms relaxed by your sides, as in the video.
Bend your knees slightly and jump forward over the line on both feet. Land on the front of your feet and let your heels, knees and hips give to soften the landing.
Get your balance back fully, then jump backward over the line and land the same way.
Keep each jump small and low, just enough to clear the line. On every landing your knees stay in line with your toes.

What you should feel

Your legs and buttocks do the work, and your breathing picks up as the set goes on. The landings should feel quiet and steady rather than jarring.

Common mistakes

Landing on stiff, straight legs with a thud.
Knees falling in toward each other as you land.
Jumping further or higher than you need to clear the line.
Rushing into the next jump before you are balanced.

How often

Many programs start with 2 to 3 sets of 5 to 10 jumps forward and back, with a rest between sets, a few times a week. Your physio will adjust this and decide when you are ready to jump.

Stop and check with your physio if

Sharp pain in the knee, ankle, foot, shin or hip, on landing or afterward.
A knee that gives way, an ankle that rolls, or swelling later that day or the next morning.
Chest pain or pressure, dizziness or feeling faint, a racing or irregular heartbeat, or being far more out of breath than the effort should cause.
A sudden pop or snap at the back of your ankle or heel, a feeling that someone kicked you there, or sudden pain there after which you cannot push off or rise onto your toes on that leg. Stop, take the weight off that leg carefully and go to an urgent care center or emergency department the same day, even if you can still walk, as this can be a torn Achilles tendon.

From the clinic

Jumping loads your legs far more than walking does, so line jumps are not a starting exercise. After a knee or ankle injury or surgery, wait until your physio clears you to jump. Small pogo hops in place often come first, and single leg hops over a line are the harder version that can follow. Mark the line with flat tape rather than a rope, a stick or anything raised that could trip you.

For the first sessions, stand near a wall or counter you can grab if you lose your balance. Jumping also puts load through the pelvic floor and the bones. If you have osteoporosis or have fallen in the past year, ask your physio or doctor before you start.

If you have had a hip or knee replacement, get the go-ahead from your surgeon before you try line jumps. Many surgeons advise against jumping and hopping after a joint replacement for good, not just for the first months, because each landing sends high impact through the new joint. Ask first as well if you are pregnant, have had a baby in the past year, or leak urine when you jump, cough or sneeze.

With a heart condition or high blood pressure, check with your doctor before you start. If chest pain, pressure or tightness does not ease quickly when you rest, spreads to your arm, neck, jaw, stomach or back, or comes with sweating, feeling sick, feeling light-headed or being short of breath, call emergency services straight away, as this can be a heart attack. If it eases quickly and none of these happen, get medical advice the same day, and do not exercise again until you have been checked. If you faint while exercising, call emergency services, even if you feel fine again quickly.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Line jumps