Back and Forth Step
Description
The back and forth step is a low impact cardio move where you step quickly forward then back in a steady rhythm. It works well as a warm up or low intensity aerobic interval.
Muscle Group
Equipment Required
Back and Forth Step Instructions
- Stand tall with feet hip width apart and arms relaxed at your sides.
- Take a quick step forward with one foot, then the other.
- Bring the lead foot back and follow with the other foot.
- Stay light on the balls of your feet throughout.
- Pump the arms in opposition to the steps.
- Keep a steady brisk pace without bouncing too high.
- Maintain a tall posture and braced core.
- Continue the back and forth pattern for the desired duration.
Back and Forth Step Form & Visual
Back and Forth Step Benefits
- Raises heart rate as a low impact cardio drill.
- Warms up the legs before lifting or sport.
- Trains foot speed and quick directional change.
- Easy on the joints with controlled steps.
- Requires no equipment and minimal space.
Back and Forth Step Muscles Worked
- Quadriceps
- Calves
- Hamstrings
- Hip flexors
Back and Forth Step Variations & Alternatives
- Side to Side Shuffle
- High Knees in Place
- March in Place
- Lateral Step Touch
