Stepback Skater
Glide into fitness! Stepback Skaters boost balance, coordination & lower body strength. A fun, low-impact workout.
The Stepback Skater mainly works the hip abductors (outer thighs) and quads, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Stepback Skater Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Obliques; Spinal Erectors (erector spinae)
Stepback Skater Variations and Alternatives
How to do the Stepback Skater
Start in a standing position with your feet shoulder-width apart.
Shift your weight onto your right foot.
Step your left foot diagonally back and across behind your right foot, allowing your left arm to swing forward for balance as your right arm swings back.
Lower your body into a slight squat position, keeping your chest up and core engaged.
Push off the ground with your left foot to return to the starting position.
Immediately repeat the motion, this time shifting your weight onto your left foot and stepping your right foot diagonally back.
Continue alternating sides for the desired number of reps or time.
Remember to keep your movements controlled and to land softly to mitigate impact on your joints. This exercise can help improve balance, coordination, and lateral lower-body strength.
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Stepback Skater FAQs
What muscles does the Stepback Skater work?
The Stepback Skater mainly works the hip abductors (outer thighs) and quads, with help from the core and lower back. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Stepback Skater?
None. The Stepback Skater is a bodyweight exercise, so you can do it anywhere.
What workout day should the Stepback Skater go on?
It belongs on leg day in a push/pull/legs routine.
What are some Stepback Skater variations and alternatives?
Similar exercises include the 45-Degree Step-Out, Air-Pillow Counter-Balance Skater Squat, Alternating Step-Out and Stepback Archer.
Training calculators
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