Exercise guide
Skater Stepback
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
The Skater Stepback is a dynamic lunge variation that enhances lateral stability and hip strength by challenging the glutes and obliques through a diagonal movement pattern. It effectively builds balance and coordination while targeting the lower body and core.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart, shoulders back, and core engaged.
- Place your hands together at chest height or on your hips for stability.
- Ensure your weight is evenly distributed across both feet.
How to do it
- Step one foot back and diagonally behind the supporting leg while keeping your hips facing forward.
- Inhale as you lower your hips until your front thigh is nearly parallel to the floor, keeping the front knee tracked over the ankle.
- Exhale and drive through the heel of the front foot to return to the initial standing position.
- Repeat the movement by alternating legs in a fluid, controlled tempo.
Form checklist
- Keep your chest lifted and avoid rounding your lower back.
- Ensure the front knee does not cave inward during the descent.
- Maintain a tight core to prevent the torso from rotating excessively.
- Keep the back foot's heel lifted throughout the movement.
Pro tips
- Imagine your legs are moving on 'skis' to maintain the diagonal path without losing balance.
- Focus on squeezing the glute of the front leg at the top of each rep to maximize muscle recruitment.
Make it harder
- Add a small hop as you switch sides to transform the move into a plyometric Skater Jump.
- Increase the depth of the stepback and slow down the eccentric (lowering) phase to 3 seconds.
Frequently asked
- What muscles does the skater stepback work?
- The skater stepback primarily targets the glutes and quadriceps, and also works the adductors and hamstrings as secondary muscles.
- What equipment do you need for the skater stepback?
- The skater stepback requires no equipment — just your body weight.
- Is the skater stepback good for beginners?
- Yes. The skater stepback is a beginner-friendly movement and a strong foundation to build on.
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- Alternate Forward Step Arm SwingIntermediate · calves, glutes, and quadriceps
- Alternating Kneeling To Half KneelingBeginner · glutes and quadriceps
- Arms Up Rotational Side StepIntermediate · calves, glutes, and quadriceps