Forward Backward Sideward
Expert Advice
Maintain a strong core and upright posture to ensure proper form and balance throughout the exercise.
How-to-do Steps
- Stand with your feet together.
- Step forward with one foot, then back to the starting position.
- Step backward with the same foot, then back to the starting position.
- Step to the side with the same foot, then back to the starting position.
- Repeat the sequence with the other foot for the desired number of repetitions.
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Muscles Worked
Forward Backward Sideward primarily targets the Quads, Hamstrings, Calves, Glutes, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Calves25%
Glutes25%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Forward Backward Sideward work?
Forward Backward Sideward primarily targets the Quads, Hamstrings, Calves, Glutes. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Forward Backward Sideward?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Forward Backward Sideward suitable for beginners?
Forward Backward Sideward is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
