Curated Action

Back Step

Mobility & Recovery

Back Step is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration20 sec

Training Details

0:00 / 0:20
Sourceyoutube.com/watch?v=T41SAh1lsuA
AuthorYouTube creator

Back Step

Start on all fours with hands and toes on the mat. Lift the hand and foot on the same side and pivot backwards to perform a basic back step movement, letting one side of the hips touch the mat before springing back forward to base.

Key points

  • Lift the hand and foot on the same side together to open up the pivot angle
  • Pivot the body backward and let the lateral hip make controlled contact with the mat
  • Spring forward off the posted leg to immediately return to the starting quadruped base

Common mistakes

Dropping heavily onto the hip instead of controlling the descent with the posting limbs.

Sets: 3Reps: 12 repsRest: 30 secEst. duration: 20 sec
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