PlanWorkouts

Exercise 3672 · REF fNGumX0

Back And Forth Step exercise animation

Back And Forth Step

Category
Cardio
Equipment
Body Weight
Target
Cardiovascular System

The back and forth step is a low-impact cardio movement that keeps the quads working through repeated directional changes without the joint stress of jumping. It's a good option for building conditioning volume on days when high-impact cardio isn't ideal. Keep the steps quick and controlled rather than long lunging strides, which changes the exercise into something else entirely.

How to Do the Back And Forth Step

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

Muscles Worked

The Back And Forth Step primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Glutes, Calves.

More Cardio Exercises

Astride Jumps (male) Astride Jumps (male) Body Weight · Cardiovascular System Bear Crawl Bear Crawl Body Weight · Cardiovascular System Burpee Burpee Body Weight · Cardiovascular System Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System Half Knee Bends (male) Half Knee Bends (male) Body Weight · Cardiovascular System

More Cardiovascular System Exercises

High Knee Against Wall High Knee Against Wall Body Weight · Cardiovascular System Jack Burpee Jack Burpee Body Weight · Cardiovascular System Jack Jump (male) Jack Jump (male) Body Weight · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Mountain Climber Mountain Climber Body Weight · Cardiovascular System Push To Run Push To Run Body Weight · Cardiovascular System

Equipment Alternatives

Don't have body weight? These target the same cardiovascular system with different equipment.

Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Stationary Bike Run V. 3 Stationary Bike Run V. 3 Stationary Bike · Cardiovascular System

FAQ

What muscles does the Back And Forth Step work?
The Back And Forth Step primarily targets the cardiovascular system, with the quadriceps and hamstrings, glutes, calves assisting.
What equipment do I need for the Back And Forth Step?
The Back And Forth Step is done with no equipment — just body weight.
What's a good alternative to the Back And Forth Step?
If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.