Exercise guide
Back Steps Plank
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Back Steps Plank is a dynamic core stability exercise that integrates glute activation and shoulder endurance by challenging the body to resist rotation as the base of support shifts. It effectively targets the deep abdominals and obliques while requiring the lats and deltoids to maintain a rigid upper body.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands placed directly under your shoulders and fingers spread wide.
- Position your feet hip-width apart, creating a straight line from your head to your heels.
- Engage your core by pulling your belly button toward your spine and squeeze your glutes to stabilize the pelvis.
How to do it
- While maintaining a perfectly still torso, lift one foot and step it back and slightly outward.
- Exhale as you tap your toe lightly on the floor, ensuring your hips do not drop or rotate toward the moving leg.
- Inhale as you return the foot to the starting position with control.
- Repeat the movement with the opposite leg, alternating sides at a steady, controlled tempo.
Form checklist
- Keep your hips square to the ground; do not let them tilt or sway.
- Maintain a neutral neck by looking at a point on the floor slightly in front of your hands.
- Avoid arching your lower back or piking your hips toward the ceiling.
- Keep your arms locked and shoulders pushed away from your ears to engage the lats.
Pro tips
- Imagine a glass of water resting on your lower back; your goal is to move your legs without spilling a drop.
- Actively push the floor away with your hands to maximize serratus anterior and deltoid engagement.
- Focus on a hard glute squeeze on the stepping leg to enhance the mind-muscle connection with the posterior chain.
Make it harder
- Perform the exercise from a forearm plank position to decrease the leverage and increase core demand.
- Hover the foot an inch off the ground at the furthest point of the step-back for a 2-second pause instead of tapping the floor.
Frequently asked
- What muscles does the back steps plank work?
- The back steps plank primarily targets the abs, lats, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the back steps plank?
- The back steps plank requires no equipment — just your body weight.
- Is the back steps plank good for beginners?
- The back steps plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.