cardiovascular systembody weight
back and forth step
back and forth step is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Step:1 Stand with your feet shoulder-width apart.
Step 2. Step:2 Step forward with your right foot, bending your knee and lowering your body into a lunge position.
Step 3. Step:3 Push off with your right foot and step back to the starting position.
Step 4. Step:4 Repeat the movement with your left foot, alternating legs with each step.
Step 5. Step:5 Continue stepping back and forth, maintaining a steady pace.
Step 6. Step:6 Repeat for the desired duration or number of repetitions.
Muscles & body parts
Primary muscles
cardiovascular system
Secondary muscles
quadricepshamstringsglutescalves
Primary body parts
cardio
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.