Core · Bodyweight
Back Steps Plank
How to do the back steps plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Start in a high plank with your hands under your shoulders and your body in a straight line. Without letting your hips rotate, step one foot back and slightly out, then return it and repeat with the other foot, alternating in a controlled rhythm. Keep your core braced so your torso stays still as your legs move.
- 1Your core fighting to keep the hips square as each leg steps back
- 2Glutes engaging on the stepping leg
- 3A stable, still torso with shoulders stacked over the wrists
Common mistakes
- Letting your hips twist or rock side to side
- Sagging through the lower back
- Rushing the steps and losing the plank position
Muscles worked
The back steps plank mainly works the lower abs, with the upper abs, obliques, glutes, and front delts assisting.
- Lower AbsPrimary
- Upper AbsSupport
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- QuadsMinor
- HamstringsMinor
- CalvesMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the back steps plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.