Side Swing Skater Stepback

Muscles worked

Setup

1. Stand with your feet hip-width apart and arms relaxed at your sides.
2. Engage your core and maintain a tall, upright posture with your gaze forward.
3. Ensure you have adequate space behind and to both sides of your body.

How to do it

1. Step your right foot back and diagonally behind your left leg, lowering your hips into a lunge while inhaling.
2. Simultaneously swing both arms across your body toward the left side (the side of the front leg) at chest height.
3. Exhale and push powerfully through your left heel to return to the starting position, swinging your arms back to center.
4. Immediately repeat the movement on the opposite side, alternating legs and swing directions in a fluid, rhythmic tempo.

Form checklist

• Keep the front knee aligned with your toes, preventing it from caving inward.
• Maintain an upright chest and avoid rounding your lower back during the rotation.
• Control the arm swing using your shoulders and chest rather than relying purely on momentum.
• Keep your core braced throughout to stabilize your spine during the lateral movement.

Pro tips

• Focus on the mind-muscle connection in your obliques by initiating the arm swing from your torso.
• Squeeze the glute of the standing leg at the bottom of the lunge to maximize hip stability and power.
• Maintain a 'soft' landing on the ball of the back foot to keep the movement fluid and joint-friendly.

Make it harder

• Add a small hop during the transition between sides to turn the movement into a plyometric exercise.
• Increase the range of motion by stepping further back and reaching the arms further across the body.

Frequently asked

What muscles does the side swing skater stepback work?

The side swing skater stepback primarily targets the glutes and quadriceps, and also works the calves, forearms, and hamstrings as secondary muscles.

What equipment do you need for the side swing skater stepback?

The side swing skater stepback requires no equipment — just your body weight.

Is the side swing skater stepback good for beginners?

Yes. The side swing skater stepback is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius