Legs · Bodyweight
Stepback with Prayer Push
How to do the stepback with prayer push, 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 and press your palms together in front of your chest in a prayer position. Step one foot back into a small reverse lunge while pushing your pressed palms forward and away from your chest, then return to standing and repeat, alternating legs in a steady cardio rhythm. Squeeze your hands together hard as you push.
- 1Your chest and shoulders engaging as you press your palms out
- 2Glutes and quads catching each step back
- 3A steady, breathing rhythm as you flow side to side
Common mistakes
- Don't let your chest collapse or your back round
- Avoid stepping back so far you lose your balance
- Don't rush so much that your form falls apart
Muscles worked
The stepback with prayer push mainly works the quads and glutes, with the mid chest, lower abs, hamstrings, calves, and front delts assisting.
- QuadsPrimary
- GlutesPrimary
- Mid ChestSupport
- Lower AbsSupport
- HamstringsSupport
- CalvesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper ChestMinor
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- Side DeltsMinor
- Internal RotatorsMinor
- Hip FlexorsMinor
Kovo programs the stepback with prayer push 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 quads exercises
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- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.