Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand tall with your feet hip-width apart. Stand near a wall if you want a hand for balance.
Step by step
- Lift one heel back toward your glute.
- Knees stay close together.
- Alternate legs with a steady rhythm.
Cole's tip
Keep your knees close together and bring the heel straight up behind you, not out to the side.
Common mistakes
- Swinging the thigh forward.
- Arching the lower back.
- Rushing.
Make it easier or harder
Easier option
Slower pace; hold a wall.
Harder option
Faster pace, heels higher.
Safety
- Hold a wall if you need balance.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
