Step by step
- Stand hip-width apart and brace your torso.
- Step one foot backward, leaving space between your feet across.
- Bend both knees, keeping the front heel down and the front knee tracking the toes.
- Press through the front foot to return to standing; repeat on the other side.
Common mistakes
- Stepping back on a narrow line or letting the front heel lift.
- Dropping the rear knee hard onto the floor or allowing the front knee to fall inward.
Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.
