Front Raise Skater Stepback

Muscles worked

Setup

1. Stand with your feet hip-width apart and your arms resting at your sides.
2. Engage your core and maintain a neutral spine with your shoulders pulled back and down.
3. Ensure you have adequate space behind you for a diagonal stepping motion.

How to do it

1. Inhale and step your right foot back and diagonally behind your left leg, lowering your hips until your front thigh is nearly parallel to the floor.
2. Simultaneously exhale and raise both arms straight out in front of you to shoulder height, keeping your palms facing the floor.
3. Drive through your left heel to return to the standing position while controlledly lowering your arms to your sides.
4. Repeat the movement by stepping back with the left foot, alternating sides for each repetition.

Form checklist

• Keep your chest upright and avoid rounding your lower back during the stepback.
• Ensure the front knee tracks over the middle of the foot and does not cave inward.
• Maintain straight arms during the raise without locking the elbows.
• Keep your hips square to the front as much as possible to maximize glute engagement.

Pro tips

• Focus on a slow, controlled eccentric (lowering) phase for both the legs and arms to increase time under tension.
• Imagine pulling your belly button toward your spine to stabilize the torso against the leverage of the arm raise.

Make it harder

• Add a small hop when transitioning between sides to increase the plyometric demand and heart rate.
• Hold the bottom of the skater lunge for two seconds while keeping the arms extended to increase isometric strength.

Frequently asked

What muscles does the front raise skater stepback work?

The front raise skater stepback primarily targets the glutes and quadriceps, and also works the hamstrings as secondary muscles.

What equipment do you need for the front raise skater stepback?

The front raise skater stepback requires no equipment — just your body weight.

Is the front raise skater stepback good for beginners?

The front raise skater stepback is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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