Back And Forth Step

Stand with your feet shoulder-width apart.

Step forward with your right foot, bending your knee and lowering your body into a lunge position.

Push off with your right foot and step back to the starting position.

Repeat the movement with your left foot, alternating legs with each step.

Continue stepping back and forth, maintaining a steady pace.

Repeat for the desired duration or number of repetitions.

Losing tension in the core or lower back partway through the movement — because Back And Forth Step loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Cardiovascular System and stresses the shoulder joint.

Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.