Stepback with Push
Expert Advice
Keep your back straight and core tight during the stepback to maintain balance. When performing the push, focus on using your chest and shoulder muscles.
How-to-do Steps
- Stand with your feet hip-width apart and arms at chest level with elbows bent.
- Step back with one foot into a reverse lunge, lowering your hips until both knees are bent at a 90-degree angle.
- As you step back, extend your arms out in front of you.
- Push off your back foot to return to the starting position while bringing your arms back to chest level.
- Alternate legs with each repetition.
Track Stepback with Push in FitAI
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Muscles Worked
Stepback with Push primarily targets the Quads, Hamstrings, Glutes, Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Glutes20%
Shoulders20%
Chest20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Stepback with Push work?
Stepback with Push primarily targets the Quads, Hamstrings, Glutes, Shoulders, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Stepback with Push?
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 Stepback with Push suitable for beginners?
Stepback with Push 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.
