Stepback Push
Stepback Push: Lunge into fitness! This exercise combines a reverse lunge with a push for a full-body burn. Sculpt your legs, chest, and shoulders.
The Stepback Push is a compound exercise that mainly works the chest and shoulders, with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Stepback Push Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Stepback Push Variations and Alternatives
How to do the Stepback Push
Start in a standing position with your feet shoulder-width apart and your arms raised in front of you at shoulder height, palms facing outward.
Step back with your right foot, lowering into a reverse lunge. Your left knee should be bent at a 90-degree angle, and your right knee should lower toward the ground without touching it.
As you lower your body into the lunge, simultaneously push both hands forward as if you are pushing against an invisible resistance. Keep your arms straight and engage your chest and shoulder muscles.
Push through your left heel to return to the starting position, while pulling your hands back to the shoulder height position.
Repeat the movement, this time stepping back with the left foot and performing the push with your arms.
Alternate legs for each repetition, and be sure to maintain a steady pace, with controlled movements throughout the exercise.
Focus on keeping your upper body upright, core engaged, and shoulders down and back during the entire movement.
Perform the desired number of repetitions and sets, ensuring a proper form for maximum benefit and to prevent injury.
Remember to breathe consistently during the exercise, inhaling as you step back and exhale as you push forward and return to the standing position.
Stepback Push FAQs
What muscles does the Stepback Push work?
The Stepback Push mainly works the chest and shoulders, with help from the glutes & hips and core. The main muscles are the pectoralis major and lateral deltoid.
What equipment do you need for the Stepback Push?
None. The Stepback Push is a bodyweight exercise, so you can do it anywhere.
Is the Stepback Push a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Stepback Push go on?
It belongs on push day in a push/pull/legs routine.
What are some Stepback Push variations and alternatives?
Similar exercises include the Stepback Archer, Stepback Arm Circles, Stepback Front Skater Raise and Hand Up Front Step.
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