Stepback With Hands Raise

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and arms resting at your sides.
2. Engage your core and maintain a neutral spine with your gaze fixed forward.
3. Ensure you have adequate space behind you to perform a full step back.

How to do it

1. Step one foot back into a reverse lunge while simultaneously raising both arms straight overhead until they are in line with your ears.
2. Lower your back knee toward the floor until both legs form approximately 90-degree angles, inhaling during the descent.
3. Exhale and drive through your front heel to return to the starting position, lowering your arms back to your sides.
4. Repeat the movement by stepping back with the opposite leg, alternating sides for each repetition.

Form checklist

• Keep your torso upright and avoid leaning forward as you step back.
• Ensure your front knee stays aligned with your middle toe and does not cave inward.
• Maintain a tight core to prevent your lower back from arching as your arms reach overhead.
• Keep your shoulders depressed (down away from your ears) even at the top of the reach.

Pro tips

• Focus on 'scissoring' your thighs together as you stand up to maximize glute and adductor recruitment.
• Reach actively through your fingertips to fully engage the serratus anterior and deltoids throughout the range of motion.

Make it harder

• Hold a light pair of dumbbells or a medicine ball to increase the resistance on the shoulders and legs.
• Add a 2-second pause at the bottom of the lunge to increase time under tension and further challenge your stability.

Frequently asked

What muscles does the stepback with hands raise work?

The stepback with hands raise primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the stepback with hands raise?

The stepback with hands raise requires no equipment — just your body weight.

Is the stepback with hands raise good for beginners?

Yes. The stepback with hands raise is a beginner-friendly movement and a strong foundation to build on.

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