How to do it
- Stand tall with feet hip-width apart, hands on hips or holding weights.
- Step one foot back and lower until both knees are bent about 90 degrees.
- Keep your front shin roughly vertical and your torso upright.
- Drive through the front heel to return to standing. Alternate legs.
Common mistakes
- Taking too short a step. Step far enough that your front shin stays vertical.
- Front knee collapsing inward. Track it over your toes.
- Leaning far forward. Keep your chest tall.
Make it easier or harder
Easier: Hold a wall or sturdy chair for balance, or shorten the range.
Harder: Hold dumbbells or add a slow lowering phase.
Coaching tip
Stepping back is easier on most knees than stepping forward, so it is a good starting point.