How to do the Back And Forth Step
Back And Forth Step is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Back And Forth Step demonstration · © GymiaFit
Back And Forth Step at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Hamstrings, Glutes, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Back And Forth Step step by step
- 1Stand with your feet shoulder-width apart.
- 2Step forward with your right foot, bending your knee and lowering your body into a lunge position.
- 3Push off with your right foot and step back to the starting position.
- 4Repeat the movement with your left foot, alternating legs with each step.
- 5Continue stepping back and forth, maintaining a steady pace.
- 6Repeat for the desired duration or number of repetitions.
A free workout that uses it
Back And Forth Step — questions
What muscles does the Back And Forth Step work?
The Back And Forth Step primarily targets the Cardiovascular System. It also recruits the Quadriceps, Hamstrings, Glutes, Calves as secondary movers.
What equipment do I need for the Back And Forth Step?
None — the Back And Forth Step uses your bodyweight only, so it works at home with nothing but floor space.
Is the Back And Forth Step suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Back And Forth Step?
Astride Jumps (male), Bear Crawl, Half Knee Bends (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Back And Forth Step demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.