What is the Invisible Box Challenge... and how to do it?

Forget the Cinnamon Challenge, the Ice Bucket Challenge and the 22 Pushup Challenge. The latest craze to sweep the internet is the hardest yet. It's called the Invisible Box Challenge and involves participants pretending to step over a non-existent mount. 

The action, which sounds little more difficult than a cheesy dance move, has baffled people across the world. Some viewers are convinced it is a hoax and those who have attempted it have denied it is possible.

But near-perfect performances from the likes of cheerleader Ariel (below) and Anderson University football player Dontez Hines, show it is possible - with some training and practice.

We asked some fitness and dance experts how to do the challenge. Here's what they had to say. 

1. Strengthen your legs and core

Those wanting to pull off the invisible box challenge need to be agile, flexible and strong, according to fitness coach Scott Laidler. "You need really strong and developed hip flexers to be able to hold your leg in position," he says. "You also need a really strong core and lower abs." Strong quads and shin muscles will also help keep the raised leg steady. 

He describes the move as "high level" and "complex", and says that people who do Pilates and Yoga are more likely to succeed at it, as are dancers, cheerleaders and track athletes. 

2. Give yourself time

Given the strength needed to complete the challenge, Laidler says those who can't immediately do it should be patient with their training. "It's something most people would need to train for. I don't think it's difficult to try but if you set it as a challenge you will probably want to train for a bit." 

Laildler advises those wanting to attempt the challenge to do core strengthening exercises, as well as jumping, hopping and one-legged work.

3. Practice with a real box 

The Invisible Box Challenge may be a new internet sensation, but it has been around for a number of years. Reddit user TroyKing said two years ago that he taught himself to step over an invisible object by first using a real one. 

"I started by putting a stuffed animal on the floor and 'stepping on it' without actually putting my weight on it," he said. "It's essentially a one-legged hop where you move the floating foot so it stays over the same spot, but smooth, keeping the cadence of walking."

4. Imagine the box 

Once you have warmed up and practiced treading lightly over a real box, you're ready to try with no prop. But you should still be able to see said box in your minds eye. Judy John Baptiste, a dance teacher at the Basement Dance Studio, says imagining the box is the "first and foremost" thing you need to do. 

"Make sure your image of the box tallies with the height of your foot," she says. "You've got to make sure the person watching you can see the box too." 

5. Place a flexed foot onto the box 

John Baptiste says the easiest way to keep your foot firmly in place on the invisible box is to flex it so it is parallel with the ground and raise your knee at a right angle. "Start with baby steps," she says. "Do a small box first and practice with that." 

Nick One, break dancing instructor at Pineapple studios, adds: "The lower your foot is, the easier it is. Start with your foot six inches off the ground and hop a little bit." 

6. Hop over it

Now for the hard part. Once your foot is placed firmly on the box you need to hop over it while keeping the raised leg in place. Tense the raised leg to hold it and then hop the other leg forward. The quicker and higher you jump, the easier this part is. While jumping, make sure you don't lose focus of the box and keeping a foot on it. 

"Use the whole of your body to keep the leg in place while you move," says One.

Voila! Did you manage it?