10 Best Back And Forth Step Alternatives for Cardio Workouts

The Back And Forth Step is done standing. Ranked closest by our scoring: Half Knee Bends. Nine harder versions, among them the Ski Step and Skater Hops, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Back And Forth Step

Back And Forth StepPlay demonstration
Primary muscle
Cardio
Equipment
Bodyweight
Difficulty
Beginner
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Glutes, Calves

How to perform Back And Forth Step
  1. Stand with your feet shoulder-width apart.
  2. Step forward with your right foot, bending your knee and lowering your body into a lunge position.
  3. Push off with your right foot and step back to the starting position.
  4. Repeat the movement with your left foot, alternating legs with each step.
  5. Continue stepping back and forth, maintaining a steady pace.
  6. Repeat for the desired duration or number of repetitions.
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Ranked Back And Forth Step Alternatives

10 substitutes, ranked by how closely each one matches the Back And Forth Step on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Half Knee BendsPlay demonstration

    1. Half Knee Bends

    84% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound

    It uses the same equipment and still works the heart and lungs.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body down as if you were sitting back into a chair.
    3. Keep your chest up and your weight in your heels.
    4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Back And Forth Step
    • Equipment: bodyweight only, the same as the Back And Forth Step
    • Body position: standing, the same as the Back And Forth Step
  2. Ski StepPlay demonstration

    Progression

    2. Ski Step

    93% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want a harder version that still works the heart and lungs.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees slightly and keep your back straight.
    3. Jump to the right, landing on your right foot while swinging your left leg behind your right leg.
    4. Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg.
    5. Continue alternating jumps from side to side, mimicking a skiing motion.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Back And Forth Step
    • Equipment: bodyweight only, the same as the Back And Forth Step
    • Body position: standing, the same as the Back And Forth Step
    • Balance: harder to stay steady on than the Back And Forth Step
  3. Skater HopsPlay demonstration

    Progression

    3. Skater Hops

    91% match
    • Cardio
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees slightly and jump to the right, landing on your right foot.
    3. As you land, swing your left leg behind your right leg and tap the ground with your left toes.
    4. Immediately jump to the left, landing on your left foot.
    5. As you land, swing your right leg behind your left leg and tap the ground with your right toes.
    6. Continue alternating sides, jumping and tapping the ground with each leg.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Back And Forth Step
    • Equipment: bodyweight only, the same as the Back And Forth Step
    • Body position: standing, the same as the Back And Forth Step
    • Balance: harder to stay steady on than the Back And Forth Step
  4. Astride JumpsPlay demonstration

    Progression

    4. Astride Jumps

    89% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively upwards, extending your legs and arms.
    4. While in the air, spread your legs apart and bring your arms out to the sides.
    5. Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Back And Forth Step
    • Equipment: bodyweight only, the same as the Back And Forth Step
    • Body position: standing, the same as the Back And Forth Step
    • Balance: harder to stay steady on than the Back And Forth Step
  5. Push To RunPlay demonstration

    Progression

    5. Push To Run

    89% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your hands to extend your arms and return to the starting position.
    4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
    5. Continue alternating knees as fast as you can while maintaining good form.
    6. Continue for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Back And Forth Step
    • Equipment: bodyweight only, the same as the Back And Forth Step
    • Body position: standing, the same as the Back And Forth Step
  6. Scissor JumpsPlay demonstration

    Progression

    6. Scissor Jumps

    88% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Jump off the ground and simultaneously cross your right leg in front of your left leg.
    3. As you land, quickly switch legs, crossing your left leg in front of your right leg.
    4. Continue alternating legs and jumping as quickly as possible.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Back And Forth Step
    • Equipment: bodyweight only, the same as the Back And Forth Step
    • Body position: standing, the same as the Back And Forth Step
    • Balance: harder to stay steady on than the Back And Forth Step
  7. Star JumpPlay demonstration

    Progression

    7. Star Jump

    87% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms by your sides.
    2. Bend your knees slightly and jump up explosively.
    3. As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body.
    4. Land softly on the balls of your feet with your knees slightly bent.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Back And Forth Step
    • Equipment: bodyweight only, the same as the Back And Forth Step
    • Body position: standing, the same as the Back And Forth Step
  8. BurpeePlay demonstration

    Progression

    8. Burpee

    85% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a standing position with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
    3. Kick your feet back into a push-up position.
    4. Perform a push-up, keeping your body in a straight line.
    5. Jump your feet back into the squat position.
    6. Jump up explosively, reaching your arms overhead.
    7. Land softly and immediately lower back into a squat position to begin the next repetition.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Back And Forth Step
    • Equipment: bodyweight only, the same as the Back And Forth Step
    • Balance: harder to stay steady on than the Back And Forth Step
  9. High Knee Against WallPlay demonstration

    Progression

    9. High Knee Against Wall

    80% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall with your feet hip-width apart.
    2. Place your hands on the wall for support.
    3. Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground.
    4. Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down.
    5. Continue alternating legs in a running motion, bringing your knees up as high as possible.
    6. Maintain a fast pace and keep your upper body stable throughout the exercise.
    7. Repeat for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Back And Forth Step
    • Equipment: bodyweight only, the same as the Back And Forth Step
    • Body position: standing, the same as the Back And Forth Step
  10. Wheel RunPlay demonstration

    Progression

    10. Wheel Run

    80% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a plank position with your hands on the wheel and your body straight.
    2. Engage your core and start rolling the wheel forward by extending your arms.
    3. Continue rolling until your body is fully extended and your arms are overhead.
    4. Reverse the movement by pulling the wheel back towards your body, using your core and arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Back And Forth Step
    • Equipment: bodyweight only, the same as the Back And Forth Step
    • Body position: standing, the same as the Back And Forth Step

Why You Might Need a Back And Forth Step Alternative

You may substitute the Back And Forth Step for pain management, space or equipment limits, or to vary stimulus. Joint pain or ankle instability often requires lower-impact choices, land softly on the midfoot and shorten stride to reduce ground reaction forces. If you need higher intensity, pick plyometrics like burpees or skaters and emphasize explosive hip extension. For rehab, march in place with high knees to retain hip flexor activation while controlling range of motion. Each substitute targets the cardiovascular system while shifting load across quads, glutes, calves, and core based on movement pattern.

Back And Forth Step FAQ

What muscles does Back And Forth Step work?

The Back And Forth Step primarily taxes the cardiovascular system while engaging hip flexors, quads, glutes, calves, and the core for stabilization. Biomechanically it uses repeated hip flexion and ankle push-off; cue: drive the knee forward and push through the ball of the foot to activate the posterior chain and calf complex.

What is the best bodyweight alternative to Back And Forth Step?

High knees are the best direct bodyweight alternative because they replicate the step cadence and hip flexion while elevating heart rate. Cue: pump your arms, drive each knee to hip level, and land softly on the midfoot to maximize hip flexor and quad activation.

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