Stepback with Prayer Push
Strengthen legs & core with the Stepback Prayer Push! Lunge & extend for a full-body burn.
The Stepback with Prayer Push mainly works the quads and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Stepback with Prayer Push Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques
Stepback with Prayer Push Variations and Alternatives
How to do the Stepback with Prayer Push
Stepback with Prayer Push
Positioning:
Stand upright with your feet hip-width apart.
Bring your palms together in front of your chest in a prayer position.
Engage your core and maintain a straight posture throughout the exercise.
Movement Instructions:
Take a step back with your right foot, lowering your body into a lunge position. Ensure that your left knee stays directly above your left ankle.
As you step back, extend your arms upward with palms still together, creating a slight arch in your back.
Hold the lunge position for a moment, feeling the stretch in your legs and arms.
Push through your left heel to return to the starting position, bringing your arms back to your chest in prayer position.
Repeat the movement, this time stepping back with your left foot.
Continue alternating sides for a total of 8-12 repetitions on each leg.
Tips:
Keep your core engaged to stabilize your body during the movement.
Ensure your front knee does not extend past your toes while lunging.
Focus on controlled movements to maximize effectiveness and prevent injury.
Stepback with Prayer Push FAQs
What muscles does the Stepback with Prayer Push work?
The Stepback with Prayer Push mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Stepback with Prayer Push?
None. The Stepback with Prayer Push is a bodyweight exercise, so you can do it anywhere.
What workout day should the Stepback with Prayer Push go on?
It belongs on leg day in a push/pull/legs routine.
What are some Stepback with Prayer Push variations and alternatives?
Similar exercises include the Stepback Archer, Bodyweight Patrick Step, Bodyweight Poliquin Step and Knee Prayer Push Thrust.
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