Legs · Bodyweight
Stepback with Hands Raise
How to do the stepback with hands raise, 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
- Lunge
- Mechanic
- Compound
How to do it
Stand tall with your feet together and arms at your sides. Step one foot straight back into a short stance while raising both arms overhead, then step the foot back in and lower your arms. Alternate legs at a steady, controlled pace.
- 1Feel your glutes and hip flexors work as you step back and return
- 2Reach tall overhead and feel your shoulders open
- 3Keep your core engaged so your torso stays upright
Common mistakes
- Do not arch your lower back as the arms go up
- Avoid losing balance as you step back
- Do not let your front knee cave inward
Muscles worked
The stepback with hands raise mainly works the glutes, with the quads, hamstrings, front delts, and hip flexors assisting.
- GlutesPrimary
- QuadsSupport
- HamstringsSupport
- Front DeltsSupport
- Hip FlexorsSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- Side DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the stepback with hands raise 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.