Tandem Forward Backward Step on Foam

Instructions

1. Place a foam pad on the floor in front of you.

2. Step one foot forward onto the foam pad.

3. Shift your weight onto that foot with control.

4. Bring the other foot forward onto the pad.

5. Then step backward off the foam pad to return to the starting position.

6. Continue stepping forward onto the foam pad and backward off of it in a controlled pattern.

Common Compensations

• Do not rush the step onto or off the foam pad.

• Do not let your knee cave inward as you load onto the foam pad.

• Do not slam your foot down onto the pad.

• Do not lean your torso excessively forward or backward.

• Do not look down the entire time if you can safely keep your gaze more forward.

• Do not lose control when stepping backward off the pad.

Extra Info

• You should feel this mostly in the glutes, quads, calves, and ankle stabilizers.

• You may also feel your core working to help you stay balanced on the unstable surface.

• The foam pad makes the exercise more challenging because it reduces stability.

• Smaller, controlled steps are usually better than moving quickly.

• You should not feel sharp pain in the foot, ankle, knee, hip, or low back.