Legs · Bodyweight
Stepback with Push
How to do the stepback with 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
Start standing tall, then step one foot back into a small reverse lunge while pushing both hands forward at chest height as if driving against a wall. Push through your front leg to return to standing and bring your hands back to your chest. Alternate legs each rep, keeping your core low and engaged.
- 1Drive through your front leg to power back up to standing
- 2Feel your glutes and quads working as you step back and recover
- 3Keep your chest tall and core braced as you push your hands forward
Common mistakes
- Don't collapse your chest or round your back
- Avoid letting your front knee cave inward
- Don't take such a long step that you lose control
Muscles worked
The stepback with push mainly works the quads and glutes, with the hamstrings, calves, triceps, upper abs, lower abs, front delts, adductors, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- TricepsSupport
- Upper AbsSupport
- Lower AbsSupport
- Front DeltsSupport
- AdductorsSupport
- Hip FlexorsSupport
- ForearmsMinor
- Upper ChestMinor
- Mid ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- ObliquesMinor
- Tibialis AnteriorMinor
Kovo programs the stepback with 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
- How to do the resistance band squat
- 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.