Standing Stepback
Step back to fitness! This exercise builds lower body strength & coordination.
The Standing Stepback mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Standing Stepback Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
Standing Stepback Variations and Alternatives
How to do the Standing Stepback
Standing Stepback Plyometrics
Positioning:
Stand with your feet hip-width apart.
Engage your core by pulling your belly button towards your spine.
Keep your arms relaxed at your sides or place your hands on your hips for stability.
Movement Instructions:
Start by slightly bending your knees and lowering your body into a quarter squat position.
Push off with your right foot, stepping back with your right leg while extending it straight behind you.
As you step back, lower your body into a lunge position, ensuring your left knee is aligned above your left ankle.
Spring back to the starting position by pushing through your left foot and returning to a standing position.
Repeat the movement by stepping back with your left leg, lowering into a lunge, and then returning to the starting position.
Continue alternating sides for a desired number of repetitions or time.
Key Tips:
Keep your chest lifted and eyes forward during the movement.
Focus on landing softly to reduce impact on your joints.
Engage your glutes and legs as you push back up to the starting position.
Standing Stepback FAQs
What muscles does the Standing Stepback work?
The Standing Stepback mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Standing Stepback?
None. The Standing Stepback is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Stepback go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Stepback variations and alternatives?
Similar exercises include the Box 90-To-90 Shin Step Through, Alternating Step-Out, Stepback Archer and Side-Step Backkick.
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