Archer Stepback
Expert Advice
Focus on maintaining a strong core and stable posture throughout the movement to enhance balance and coordination.
How-to-do Steps
- Stand with feet together and arms extended to the sides at shoulder height.
- Step back with one foot into a reverse lunge, bending both knees to 90 degrees.
- As you step back, rotate your torso and pull your opposite arm back like drawing a bow.
- Return to the starting position and repeat on the other side.
- Alternate sides for the desired number of repetitions.
Track Archer Stepback in FitAI
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Muscles Worked
Archer Stepback primarily targets the Quads, Hamstrings, Glutes, Abs, Chest, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads17%
Hamstrings17%
Glutes17%
Abs16%
Chest16%
Shoulders17%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Archer Stepback work?
Archer Stepback primarily targets the Quads, Hamstrings, Glutes, Abs, Chest, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Archer Stepback?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Archer Stepback suitable for beginners?
Archer Stepback is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
