Traveler's Reaction Step
Improves reaction time and power
Full BodyBeginnerPowerExplosive
At a glance
| Muscles worked | Primary: legs. Secondary: core, glutes |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Power · Explosive |
| Sets & reps | 4 sets × 10 each side |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — stand in front of a low step or bench, facing the step
- Step 2: Initiation — start by lifting one foot off the ground, keeping the knee slightly bent
- Step 3: Mid-phase — quickly step up onto the step, exploding upwards and landing softly on the ball of the foot
- Step 4: End-position — immediately step back down to the starting position, focusing on quick turnover
- Step 5: Return — repeat on the other side, alternating legs
- Step 6: Breathing and rhythm reminder — focus on the exhale and inhale pattern to maintain a consistent pace
- Step 7: Safety note — watch for any obstacles in the room and be mindful of the surroundings
Coaching tips
Benefits
Improves reaction time and power
Common mistakes
Not keeping the knees slightly bent, not exploding upwards quickly
Make it harder
Increase the height of the step or add a weight
Make it easier
Decrease the height of the step or remove the explosive component
Breathing
Exhale on the step, inhale on the landing
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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