Stepback Swimming
Stepback Swimming: Lunge & swim your way to stronger legs and core! A fun combo move for fitness.
The Stepback Swimming mainly works the glutes & hips and quads, with help from the back and chest. No equipment needed: it uses just your bodyweight.
Stepback Swimming Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Lats (latissimus dorsi); Chest (pectoralis major, sternal head)
Stepback Swimming Variations and Alternatives
How to do the Stepback Swimming
Begin in a standing position with your feet shoulder-width apart and arms extended in front of you, parallel to the ground.
Step back with one foot, bending both knees to lower into a reverse lunge. As you lunge, move your arms out to the sides, mimicking a swimming backstroke motion.
Keep the front knee in line with your ankle, and don't let it go past your toes.
Push through your front heel to return to the starting position while simultaneously bringing your arms back to the front.
Repeat the movement with the other leg, stepping back into a lunge and performing the swimming arm motion.
Alternate legs with each repetition to complete the set.
Stepback Swimming FAQs
What muscles does the Stepback Swimming work?
The Stepback Swimming mainly works the glutes & hips and quads, with help from the back and chest. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Stepback Swimming?
None. The Stepback Swimming is a bodyweight exercise, so you can do it anywhere.
What workout day should the Stepback Swimming go on?
It belongs on leg day in a push/pull/legs routine.
What are some Stepback Swimming variations and alternatives?
Similar exercises include the Stepback Archer, Standing Swim & Jog, Stepback with Hand Raise and Stepback Push.
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