Exercise guide · Beginner · Cardio

Back and Forth Step: How to Do It & Muscles Worked

A dynamic bodyweight exercise that alternates stepping forward and backward, targeting the cardiovascular system and lower body muscles.

Primary muscles
Not recorded
Equipment
Body Weight
Level · type
Beginner · Cardio
Demonstration of the back and forth step
Front view: muscles worked by the back and forth step. Secondary: quads, glutes, hamstrings and calves.
Back view: muscles worked by the back and forth step. Secondary: quads, glutes, hamstrings and calves.
Primary Secondary

How to do the back and forth step

  1. Step 1: Stand with your feet shoulder-width apart.
  2. Step 2: Step forward with your right foot, bending your knee and lowering your body into a lunge position.
  3. Step 3: Push off with your right foot and step back to the starting position.
  4. Step 4: Repeat the movement with your left foot, alternating legs with each step.
  5. Step 5: Continue stepping back and forth, maintaining a steady pace.
  6. Step 6: Repeat for the desired duration or number of repetitions.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.