About this exercise
The stepback with prayer push is a dynamic bodyweight exercise that combines a reverse lunge with a forward arm press in a prayer position. It trains the lower body, activates the core, and improves coordination and balance.
Stepback with Prayer Push
Step by step instructions, muscle activation and variants for the Stepback with Prayer Push.
EasyGlutesQuadriceps
How to Perform
- Stand with feet hip-width apart and hands pressed together in front of your chest in a prayer position
- Step one foot back and lower into a reverse lunge, letting the back knee descend toward the floor
- As you lower, simultaneously push your clasped hands straight forward at chest level
- Hold the bottom position briefly, keeping your torso upright
- Drive through your front heel to return to standing, pulling your hands back to your chest
- Alternate legs with each repetition
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CoreFront shoulders
About the Stepback with Prayer Push
The Stepback with Prayer Push 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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