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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Confirm that the lane behind you is clear and begin in a tall, athletic stance.
- 02Travel backward by flexing one knee to recover the heel toward the glute, then extending that leg rearward to reach for the next step.
- 03Alternate legs in a controlled running rhythm, landing on the front half of each foot without crossing your stride.
- 04Keep your trunk stable, your chest lifted, and your arms moving naturally as each leg reaches behind you.
- 05Continue for the prescribed distance, then shorten the backward steps gradually to decelerate safely.
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Variations
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Alternatives
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