Stepback Arm Circles
Lunge & tone your arms! Stepback Arm Circles build lower body strength while improving shoulder mobility & stability. A full body win!
The Stepback Arm Circles mainly works the shoulders and quads, with help from the lower back and glutes & hips. No equipment needed: it uses just your bodyweight.
Stepback Arm Circles Muscles Worked
Primary
Side Shoulder (lateral deltoid); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Stepback Arm Circles Variations and Alternatives
How to do the Stepback Arm Circles
Stand with your feet shoulder-width apart, arms extended straight out to the sides, parallel to the ground.
Begin by performing small circles with your arms, keeping them straight. Circle for 5 seconds and then reverse the direction for another 5 seconds.
As you're circling your arms, step one foot back and lower into a reverse lunge. The back knee should almost touch the ground, forming 90-degree angles with both knees.
Step back up to the starting position and repeat the arm circles for the duration of the stepback.
Alternate legs with each lunge, and continue the arm circles for the entire set.
Maintain a straight posture, engage your core, and ensure your front knee does not go beyond your toes during the lunges.
After completing the desired number of repetitions on one side, switch to the other side and repeat the exercise.
Remember to maintain steady breathing throughout the exercise.
Note: To increase the difficulty as you advance, you can increase the size of the arm circles or add hand weights. It's important to focus on form and coordination, especially as the movement becomes more complex with added weight or faster arm circles.
---
Stepback Arm Circles FAQs
What muscles does the Stepback Arm Circles work?
The Stepback Arm Circles mainly works the shoulders and quads, with help from the lower back and glutes & hips. The main muscles are the lateral deltoid and quadriceps femoris.
What equipment do you need for the Stepback Arm Circles?
None. The Stepback Arm Circles is a bodyweight exercise, so you can do it anywhere.
What workout day should the Stepback Arm Circles go on?
It belongs on push day in a push/pull/legs routine.
What are some Stepback Arm Circles variations and alternatives?
Similar exercises include the Alternating Arm Circles Leg Lift, Alternating In-Place Front-Kick Arm Circles, Forward Arm Circles and In-Place Arm Step Raise.
Training calculators
Work out the numbers behind your training before your next session.