Purpose
- excellent quad and glute builder worked one leg at a time
- stepping forward means the front leg catches you on the way down, so the quad
takes the impact and leads the work
- the reverse version flips that: step back and the hip travels further, which
is why glutes lead there and quads lead here
Execution
Stand tall holding dumbbells at your sides or a bar on your back, feet hip-width
apart. Brace your trunk.
- step forward far enough that your front shin stays roughly vertical
- lower until your back knee is just off the floor
- pause briefly in the bottom where the front leg is most stretched
- drive through your front heel to push back to the start
- alternate legs each rep
Keep the step length the same every rep. A longer step turns this into a glute
movement and a shorter one into a knee-heavy one.
Purpose
- excellent quad and glute builder worked one leg at a time
- stepping forward means the front leg catches you on the way down, so the quad
takes the impact and leads the work
- the reverse version flips that: step back and the hip travels further, which
is why glutes lead there and quads lead here
Execution
Stand tall holding dumbbells at your sides or a bar on your back, feet hip-width
apart. Brace your trunk.
- step forward far enough that your front shin stays roughly vertical
- lower until your back knee is just off the floor
- pause briefly in the bottom where the front leg is most stretched
- drive through your front heel to push back to the start
- alternate legs each rep
Keep the step length the same every rep. A longer step turns this into a glute
movement and a shorter one into a knee-heavy one.