About this exercise
A functional bodyweight drill combining a reverse lunge with a floor tap and a diagonal overhead reach. The movement trains single-leg stability, glute strength, and thoracic mobility in one flowing pattern.
Stepback Floor Tap with Diagonal Reach
Step by step instructions, muscle activation and variants for the Stepback Floor Tap with Diagonal Reach.
MediumGlutes
How to Perform
- Stand tall with feet hip-width apart and arms at your sides
- Step your right foot back into a reverse lunge position
- Hinge at the hip and reach your right hand down to tap the floor near your left foot
- Pause briefly, then drive back to standing while sweeping your right arm diagonally up and overhead to the left
- Return to the starting position and repeat on the same side for the desired reps, then switch legs
- Keep your front knee tracking over your toes throughout the lunge
- Brace your core and maintain an upright chest during the overhead reach
Muscle Activation
Primary
Glutes
Secondary
HamstringsCore
About the Stepback Floor Tap with Diagonal Reach
The Stepback Floor Tap with Diagonal Reach 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.
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