Step by step instructions, muscle activation and variants for the Back Steps Plank.
A dynamic plank variation where you alternately step each foot back behind you and return, challenging core stability and hip extensors while maintaining a rigid plank position. The alternating leg movement adds a coordination demand and keeps the core constantly engaged.
Common mistakes content is coming soon.
The Back Steps Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.