Step and Lunge


  • Start Position:
    • Stand on the floor centered in front of a horizontally positioned step platform, facing the long side.
    • Keep the feet approximately hip-width apart and maintain an upright posture.
    • Use a stable platform at an appropriate height, with sufficient clear space behind you for the backward lunges.
  • Description:
    • Step and Lunge is an eight-count step aerobics combination that begins with a basic step onto the platform, followed by alternating backward lunges. After returning each foot to the platform, the participant steps down to the floor to complete the sequence.
    • The movement combines controlled stepping with alternating backward leg movements and can be performed with either foot leading.
  • Sequence:
    1. Count 1: Step onto the platform with the right foot.
    2. Count 2: Step onto the platform with the left foot, placing it beside the right foot.
    3. Count 3: Step the right foot backward toward the floor in a controlled rear lunge, keeping the left foot securely on the platform.
    4. Count 4: Return the right foot to the platform beside the left foot.
    5. Count 5: Step the left foot backward toward the floor in a controlled rear lunge, keeping the right foot securely on the platform.
    6. Count 6: Return the left foot to the platform beside the right foot.
    7. Count 7: Step down onto the floor with the right foot.
    8. Count 8: Step down onto the floor with the left foot.
    9. Repeat the sequence, alternating the leading foot as appropriate for the choreography.
  • Notes:
    • Step and Lunge combines a basic step with alternating backward lunges in an eight-count movement pattern.
    • Beginners may start by lightly tapping each foot backward onto the floor rather than performing a full lunge.
    • As balance and coordination improve, gradually increase the backward step and knee bend within a comfortable range of motion.
    • Maintain an upright torso and keep the supporting foot securely positioned on the platform.
    • When stepping backward, lower the foot with control and avoid reaching so far that balance is compromised.
    • The rear knee does not need to touch the floor. Use a comfortable depth that allows controlled movement.
    • For a lower-intensity variation, use backward toe taps instead of lunges or reduce the platform height.
    • Hand weights are not recommended as a routine intensity increase during this elevated stepping combination because they may interfere with balance and arm movement.
    • Precaution: Ensure sufficient space behind the platform and avoid rapid or uncontrolled backward steps. Step down and reset if balance becomes difficult.
    • For related movements, see the Basic Step and the Lunge exercise in the IFA Weight Training Library.