Straddle Run Forward and Backward Exercise 2023

The Straddle Run Forward and Backward is an agility and warm-up exercise that involves moving quickly forward and backward while maintaining a wide stance, often resembling a straddle.

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Army PRT Conditioning Drill Exercise

Purpose: This exercise develops coordination, balance, and explosive strength in the legs (Figure 9-17).

Starting Position: Straddle stance with arms at the sides.

Cadence: MODERATE

Count:

Raise the left leg 4 to 6 inches off the ground and bound forward to the left at a 45-degree angle while swinging the right arm forward and left arm rearward.
Raise the right leg 4 to 6 inches off the ground and bound forward to the right at a 45-degree angle while swinging the left arm forward and right arm rearward.
Repeat count 1.
Repeat count 2.
Raise the left leg 4 to 6 inches off the ground and bound rearward to the left at a 45-degree angle while swinging the left arm forward and right arm rearward.
Raise the right leg 4 to 6 inches off the ground and bound rearward to the right at a 45-degree angle while swinging the right arm forward and left arm rearward.
Repeat count 5.
Repeat count 6 and assume the starting position.

Check Points:

On all counts, do not allow the back to round; keep the head up and the eyes forward.
On each landing, the feet should be directed forward and the trail foot moves toward the lead foot, but does not make contact with the ground.

Precaution: N/A

How to do the Straddle Run Forward and Backward Exercise

Use the following steps to do the straddle run forward and backward workout exercise at home:

Starting Position:

Stand upright and straight
Place your feet wider than shoulder-width apart
Put your hands in a ready position
Slightly bent and held out in front of you
Ensure your body weight is evenly distributed between both feet

Forward Movement:

Start moving forward while maintaining a wide stance.
This movement is done by moving one foot forward
Then, quickly follow with the other foot while keeping your feet wide apart.
Continue with this movement and alternate between your right and left feet.

Backward Movement:

After covering a specific distance forward, reverse direction, and move backward towards the starting position.
Again, ensure you maintain a wide stance.
Continue this movement and alternate between your right and left feet until you reach your starting position.

Muscles Worked by the Straddle Run Forward and Backward Exercise.

Gluteal Muscles: Muscles in your buttocks. You engage these muscles when maintaining a wide stance and moving backward and forward.
Quadriceps: Muscles in the front of your thighs; this powers your forward and backward movements
Hamstrings: Muscles at the back of your thighs. You work these muscles when you power yourself forward and pull yourself backward.
Calves: Muscles in your lower legs. These muscles help you during the stepping motion and maintain balance.
Core Muscles: Your core muscles, including your abs, help stabilize your body throughout the movement.

The Straddle Run Forward and Backward exercise engages various muscle clusters, predominantly in your lower body and core.
Your quads, hamstrings, glutes, and calf muscles are activated as you sprint.
Simultaneously, your core muscles – including abs, obliques, and lower back – strive to sustain stability and balance.

Frequent Mistakes

Excessively leaning forward, ensure you maintain an upright position throughout the exercise.
Not engaging your core; engage your core to stabilize your movements.
Stop making inconsistent strides; always keep your strides even for optimal balance and efficiency.

Benefits of Straddle Running Forward and Backward

The following are the benefits of the Straddle Run Forward and Backward workout exercise:

Enhanced Agility

The straddle runs forward and backward exercise helps improve agility, speed, and reflexes.
These are crucial for many sports and physical activities.

Improved Cardiovascular Fitness

The straddle runs forward and backward is a dynamic exercise.
It can significantly boost your heart rate, improving cardiovascular fitness.
The straddle run-forward and backward exercise is a vigorous cardiovascular routine.
This exercise is ideal for those who want to burn more calories, boost agility, and strengthen their core.

Better Coordination

This exercise requires a certain level of coordination to manage the wide stance while moving backward and forward.
These movements improve overall body coordination.

Calorie Burn

The straddle run forward and backward is a high-intensity exercise that can help burn calories.
This will also contribute to weight loss.

Increased Lower Body Strength

If you do the straddle run forward and backward workout on a regular basis, you will build your lower body strength, particularly in the legs and hips.

Straddle Run Forward and Backward Exercise Variations

Incorporate the following variations to the straddle run forward and backward exercise to increase its intensity and effectiveness:

Run faster to increase the intensity of your workout.
Use hand weights; I usually use a variety of hand weights to increase resistance and engage more muscle groups.
Sometimes, I blend this exercise with other agility drills; my favorites are high knees and butt kicks.
Another variation I’ve added before is straddle running in diverse directions.
Incorporate leaps to boost your heart rate and engage your lower body muscles.
Upper Body Twist: I added an upper body twist to increase my core engagement and balance.

Concluding Thoughts

The Straddle Run Forward and Backward exercise is a well-rounded workout that can revitalize your fitness journey.
It unites cardiovascular health, agility, strength training, and core stability in a singular, dynamic motion.
Incorporate it into your regimen for a more varied and captivating fitness program.

What’s stopping you? Slip into your workout attire and give it a shot!

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George N.

George N. is the founder of ArmyPRT.com. While he never actually served in the United States Army, he has a passion for writing about military-related topics.

Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights

George is also a certified nutritionist with a passion for health and fitness.