Backward step with support
Practise stepping backwards safely, holding a counter.
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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.
What you need
A kitchen counter or sturdy table and a clear floor
Getting into position
- Stand facing a kitchen counter or sturdy table, holding it with both hands.
- Check the floor behind you is clear, with no rugs or cables.
- Feet hip-width apart, standing tall.
How to do it
Shift your weight onto your left foot.
Take a small step back with your right foot, landing on the ball of the foot and then the heel.
Pause, then bring the right foot back to meet the left.
Repeat with the other foot.
Keep in mind
- Keep looking ahead, not down at your feet.
- Small steps first. Feel for the floor before you put weight on it.
- Stay tall rather than leaning on the counter.
Where you should feel it
The backs of your legs and your ankles, and concentration on where your feet go.
Stop or change something if you feel
Dizziness, or feeling unsure where the floor is behind you.
A gentler starting point
Make the step smaller, just sliding the foot back a little.
When it feels easy
Stand side-on and hold with one hand, then fingertips.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Face the counter, hold it with both hands and take a small step back with one foot, then bring it back.
2 sets × 5 steps each foot
Move on when: Your toes land first and you return smoothly.
Add steps.
2 sets × 8 steps each foot
Move on when: Every step is steady, two sessions running.
Take a slightly bigger step back.
2 sets × 8 steps each foot
Move on when: You stay tall without leaning forwards.
Stand side-on to the counter, holding it with one hand.
2 sets × 8 steps each foot
Move on when: Every step is steady with one hand, two sessions running.
Fingertips only on the counter.
2 sets × 8 steps each foot
Move on when: Your fingertips are only steadying you, two sessions running.
- Next level up
- Controlled backward-stepping sequence coming soon
Levels in backward steps
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported startBackward step with support (this page)
- Level 2 · FoundationControlled backward-stepping sequence coming soon
- Level 3 · More challengeForward-and-back stepping combination coming soon
Explore related content.
- Everyday focus
- Steadiness
- Body area
- Whole body
- Muscles
- To be confirmed
- Movement format
- Standing, Uses a support
- Starting point
- Starting a routine
- Age context
- Older-adult focused
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