Mobility · Mind Body
Tai Chi Repulse Monkey
Tai Chi Repulse Monkey combines slow backward steps with alternating palm presses. It trains controlled weight shifts, balance, and coordination while gently working your legs.
- Beginner
- Compound
- Low injury risk
- No rest timer
How to do it
- Start in a short staggered stance, left foot forward, left palm extended at chest height, right hand near your hip.
- Sweep your right hand backward in a low arc, palm up.
- Bring your right hand beside your ear, palm facing forward.
- Step your left foot a short distance backward, touching down with the ball of your foot.
- Shift your weight onto your left foot as its heel settles.
- Press your right palm forward to chest height.
- Draw your left hand toward your left hip, palm up.
- Repeat on the opposite side, stepping backward with your right foot.
Form cues
- Keep your shoulders heavy and elbows soft.
- Let your head float above your hips.
- Keep your knees tracking over your toes.
- Breathe naturally throughout.
Common mistakes
- Crossing your feetPlace each foot on its own track rather than stepping directly behind the other.
- Reaching too far backwardShorten the step until you can place your foot without tipping your torso.
- Dropping onto the rear legTransfer your weight gradually instead of letting your body fall onto the stepping foot.
Safety
Backward stepping can cause a trip or fall if your path is obstructed or your balance becomes unsteady. Twisting over a planted foot can irritate the knee.
- Clear the space behind you before starting on a level, nonslip surface.
- Practice beside a stable support if your balance is uncertain.
- Allow the unweighted foot to turn as needed rather than forcing a twist through your knee.
- Stop if you feel joint pain, dizziness, or repeated loss of balance.
If you have recurrent falls, ongoing dizziness, or knee or ankle pain, get advice from a physiotherapist or doctor before practicing backward steps.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–3
- Target
- 6–12 reps
- Rest
- No rest timer
Count each backward step as one rep, letting the weight shift and alternating hand movements flow together.