Step by step instructions, muscle activation and variants for the Step Back with Hands Raise.
A functional lower-body and coordination drill where you step one foot back into a reverse lunge position while simultaneously raising both arms overhead. The movement trains single-leg stability, hip mobility, and shoulder flexibility together.
The Step Back with Hands Raise 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.
