Stepback Forward-Kick
Build strength & power with this dynamic move! Stepback Forward-Kick combines lunges & kicks for a full-body burn.
The Stepback Forward-Kick mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Stepback Forward-Kick Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Stepback Forward-Kick Variations and Alternatives
How to do the Stepback Forward-Kick
Start by standing tall with your feet shoulder-width apart and your hands in front of you at chest height for balance.
Shift your weight onto your left foot and take a step back with your right foot, lowering into a reverse lunge. Your right knee should hover just above the floor.
Push through your left heel to bring your right foot back to the starting position while simultaneously driving your right knee up and forward to perform a high kick. Your right leg should be as straight as possible during the kick.
Bring your right foot back down to the ground softly and transition into the next reverse lunge to keep the movement fluid.
Continue for the desired number of reps and then switch to the left leg, performing a reverse lunge and kick with your left leg.
Make sure to maintain your balance and keep a brisk pace, while also keeping each movement controlled. The forward kick should be strong and swift but controlled to prevent injury.
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Stepback Forward-Kick FAQs
What muscles does the Stepback Forward-Kick work?
The Stepback Forward-Kick mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Stepback Forward-Kick?
None. The Stepback Forward-Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Stepback Forward-Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Stepback Forward-Kick variations and alternatives?
Similar exercises include the Alternating Forward-Kick, Alternating In-Place Front-Kick, Alternating Forward Front-Kick Push and Stepback Archer.
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