Stepback Side Swing Skater
Improve balance & coordination with Stepback Side Swing Skaters! A fun, low-impact exercise targeting core & legs. Get fit with every swing!
The Stepback Side Swing Skater mainly works the hip abductors (outer thighs) and quads, with help from the core and back. No equipment needed: it uses just your bodyweight.
Stepback Side Swing Skater Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Obliques; Lats (latissimus dorsi)
Stepback Side Swing Skater Variations and Alternatives
How to do the Stepback Side Swing Skater
Starting Position:
Stand with your feet hip-width apart.
Keep your chest up, shoulders back, and engage your core.
Begin the Movement:
Shift your weight to your right foot, bending your right knee slightly.
As you do this, swing your left leg out to the side and your arms out to the left for balance.
Your left leg should be extended to the side while your right leg bears the weight.
Step Back:
Push off your right foot and bring your left leg back into a controlled position.
As you bring your leg back, keep your arms in front of you, parallel to the ground, for support.
Repeat on the Other Side:
Shift your weight to your left foot, bending your left knee slightly.
Swing your right leg out to the side and your arms to the right.
Once again, push off your left foot, bringing your right leg back into the starting position.
Continuing the Movement:
Alternate between sides for the desired number of repetitions.
Focus on maintaining balance and proper form with each swing and step back.
Tips:
Keep your movements controlled to prevent injury.
Engage your core to help with balance and stability.
Perform the exercise in a slow and deliberate manner if you are a beginner.
Stepback Side Swing Skater FAQs
What muscles does the Stepback Side Swing Skater work?
The Stepback Side Swing Skater mainly works the hip abductors (outer thighs) and quads, with help from the core and back. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Stepback Side Swing Skater?
None. The Stepback Side Swing Skater is a bodyweight exercise, so you can do it anywhere.
What workout day should the Stepback Side Swing Skater go on?
It belongs on leg day in a push/pull/legs routine.
What are some Stepback Side Swing Skater variations and alternatives?
Similar exercises include the Box 90-To-90 Shin Step Through, Air-Pillow Counter-Balance Skater Squat, Alternating Forward-Step with Arm Swing and Alternating Step-Out.
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