Forward Backward Sideward

Instructions

1
Stand upright with feet hip-width apart, arms bent at approximately 90 degrees at the elbows positioned near the torso, maintaining neutral spine and engaged core
2
Prepare by establishing a stable stance with weight distributed evenly across both feet, engage the core and maintain an upright posture with shoulders back and down
3
Drive upward explosively by extending both legs, propelling the body upward off the ground while maintaining arm swing momentum and coordinated movement
4
Land softly on the balls of both feet with knees slightly bent to absorb impact, then return to standing position with feet hip-width apart and immediately prepare for the next repetition
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Hip Flexors
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

The Forward Backward Sideward is an incredibly effective Cardio movement designed to fully engage the Quadriceps. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Plyometrics development.

Benefits

  • Improves overall Plyometrics stability and proprioception during heavy loads.
  • Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Quadriceps.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Control the eccentric (lowering) phase of the Forward Backward Sideward for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Hip Flexors to maintain control of the Body weight.

Frequently Asked Questions