How to perform it
- Stand with your feet together or slightly apart and your arms at your sides.
- Step one leg backward in a controlled short reverse step.
- At the same time, raise your arms overhead in coordination.
- Return to the starting position with control.
- Repeat with the opposite leg, continuously alternating sides.
- Keep your torso upright, abs engaged, and shoulders relaxed throughout the exercise.
- Avoid striking the floor hard with your foot or losing alignment of the front knee.
- Exhale during the movement and maintain rhythmic breathing throughout the exercise.
What you should feel
Work in the quadriceps, glutes, arms, and core, with a mild to moderate increase in heart rate. Low-impact functional effort, without pain in the knees, ankles, hips, or lower back.
Groups mentioned in the description
Exercise questions
Stand with your feet together or slightly apart and your arms at your sides. Step one leg backward in a controlled short reverse step. At the same time, raise your arms overhead in coordination. Return to the starting position with control. Repeat with the opposite leg, continuously alternating sides. Keep your torso upright, abs engaged, and shoulders relaxed throughout the exercise. Avoid striking the floor hard with your foot or losing alignment of the front knee. Exhale during the movement and maintain rhythmic breathing throughout the exercise.
Aerobic arm-and-leg movement that develops the core, quadriceps, glutes, cardiovascular conditioning, and coordination.
Work in the quadriceps, glutes, arms, and core, with a mild to moderate increase in heart rate. Low-impact functional effort, without pain in the knees, ankles, hips, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.