Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand tall with your feet together, knees soft and arms relaxed. Leave a step of clear space on each side.
Step by step
- Step wide to the side, then bring the feet together.
- Soft knees, sit slightly into it.
- Hands on hips or arms pumping.
Cole's tip
Small, quick, light steps beat big, slow ones. Stay on the balls of your feet with soft knees.
Common mistakes
- Locking the knees.
- Crossing the feet.
- Steps too narrow.
Make it easier or harder
Easier option
Smaller steps, slower rhythm.
Harder option
Wider steps with a deeper knee bend.
Safety
- Clear a 2 × 2 m space so there’s nothing to trip on.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
