I'm Debbie O'Toole, and I'm going to talk to you today about how to do a proper step back. One of the primary reasons to do a step back is to work your glutes which in fact helps protect your back. There are a few ways you can do a proper step back. And one of the ways is on the floor also known as the reverse lunge. And what you are going to do is you are going to hold your body taught and tall. And what you are going to do is you are going to step back. And as you step back you are going to put all your weight into your glutes. And you are going to make sure that your knee does not go over your toe. And your weight is back. And as you come forward and up you're still going to press all the weight back towards your heel when you come up. And you are going to come back and you are going to push off that heel and come on up. So you want to make sure that you keep your body nice and tight and up tall. And you are pushing all your weight into the glute and this hip here. So you are going to come on up and press down. Another great way to do a proper step back is to incorporate a bench to add some intensity to the workout. So what you want to do first is get up on the bench. You are going to set yourself up. And what you are going to do is you are going to lunge back. The first thing that you are going to do is you are going to step back on the floor. Then bring that other leg back into a lunge. And then you are going to pick back up, push up, and up. So again you need to remember that as you go back put all your weight down. You are going to lunge back and making sure that your knee does not go over your toe. You're going into your glutes on this side. And then you are lifting up and pushing off your heel on the other side. And coming back up onto the bench.