Punch Stepback
Expert Advice
Keep your core engaged throughout the movement to maintain balance and to maximize the engagement of your abs.
How-to-do Steps
- Begin in a standing position with your feet shoulder-width apart.
- Step back with one foot into a reverse lunge position.
- As you step back, throw a punch forward with the opposite arm.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Punch Stepback primarily targets the Quads, Hamstrings, Glutes, Shoulders, Abs, Chest, Triceps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Glutes14%
Shoulders14%
Abs14%
Chest15%
Triceps15%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Punch Stepback work?
Punch Stepback primarily targets the Quads, Hamstrings, Glutes, Shoulders, Abs, Chest, Triceps. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Punch 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 Punch Stepback suitable for beginners?
Punch Stepback is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
