Exercise guide
Stepback With Push
- Beginner
- Compound
- Rep-based
- Chest
- Lower legs
- Shoulders
- Upper legs
This dynamic compound movement builds lower body stability and upper body coordination by combining a reverse step with a rhythmic pushing motion. It effectively engages the core for balance while activating the chest, shoulders, and legs through a functional 'push' pattern.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Bring your hands to chest level with your elbows tucked slightly and palms facing forward.
- Maintain a neutral spine and keep your gaze fixed straight ahead for balance.
How to do it
- Step one foot back into a shallow lunge while simultaneously pushing both hands forward as if pushing a heavy object away.
- Exhale forcefully as you push your arms out and step back into the lunge.
- Inhale as you pull your hands back to your chest and step your rear foot forward to return to the starting position.
- Repeat the movement, alternating the stepping leg with every repetition.
Form checklist
- Keep your torso upright and avoid leaning too far forward as you step back.
- Ensure the front knee stays aligned over the ankle and does not cave inward.
- Fully extend your arms on the push without locking out the elbows.
- Keep your core braced throughout to prevent your lower back from arching.
Pro tips
- Visualize pushing against a heavy wall to increase the mind-muscle connection in your pectorals and deltoids.
- Squeeze the glute of the front leg as you step back to create a more stable base of support.
Make it harder
- Increase the depth of the step-back into a full reverse lunge until the back knee nearly touches the floor.
- Increase the tempo of the movement to add a cardiovascular challenge while maintaining strict form.
Frequently asked
- What muscles does the stepback with push work?
- The stepback with push primarily targets the glutes, pectorals, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the stepback with push?
- The stepback with push requires no equipment — just your body weight.
- Is the stepback with push good for beginners?
- Yes. The stepback with push is a beginner-friendly movement and a strong foundation to build on.
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