About this exercise
The Step Back with Push combines a reverse lunge with a simultaneous forward arm push, training lower body strength and shoulder stability together. Alternating legs keeps the movement flowing and adds a coordination challenge.
Step Back with Push
Step by step instructions, muscle activation and variants for the Step Back with Push.
MediumGlutesQuadriceps
How to Perform
- Stand tall with feet hip-width apart and arms bent at the elbows, hands at chest height
- Step one foot back into a reverse lunge, lowering the back knee toward the floor
- As you lower into the lunge, push both arms straight forward at shoulder height
- Hold for a moment at the bottom with the front thigh parallel to the floor
- Drive through the front heel to return to standing while pulling the arms back to the chest
- Alternate legs on each repetition
- Keep your torso upright and core engaged throughout the movement
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCoreFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Step Back with Push
The Step Back with 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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