Exercise guide
Stepback Pulldown
- Intermediate
- Compound
- Rep-based
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Stepback Pulldown is a dynamic compound exercise that combines a reverse lunge with a simulated pulling motion to engage the entire posterior chain and core. It builds functional coordination by pairing lower-body stability with upper-body lat and bicep activation using self-applied tension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your arms extended straight overhead, palms facing forward.
- Engage your core and pull your shoulder blades down and away from your ears.
- Visualize a heavy bar or resistance band in your hands to create internal muscle tension.
How to do it
- Step one foot back into a reverse lunge while simultaneously pulling your elbows down and back toward your ribcage.
- Exhale as you descend, squeezing your shoulder blades together and driving your elbows toward your hips.
- Inhale as you drive through your front heel to return to a standing position, extending your arms back overhead.
- Repeat the movement by alternating the stepping leg for the desired number of repetitions.
Form checklist
- Keep your front knee aligned over your ankle, avoiding inward collapse.
- Maintain an upright torso and neutral spine throughout the entire movement.
- Ensure your elbows travel in a vertical plane to maximize lat engagement.
- Keep your hips square to the front, avoiding rotation as you step back.
Pro tips
- Focus on 'mind-muscle connection' by tensing your back muscles as if you are pulling 100 pounds of weight.
- Pause for one second at the bottom of the lunge to maximize the peak contraction in your lats and glutes.
Make it harder
- Incorporate a small hop during the leg switch to turn the movement into a plyometric power exercise.
- Hold the bottom of the lunge for 3 seconds while performing two 'pulldown' pumps to increase time under tension.
Frequently asked
- What muscles does the stepback pulldown work?
- The stepback pulldown primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the stepback pulldown?
- The stepback pulldown requires no equipment — just your body weight.
- Is the stepback pulldown good for beginners?
- The stepback pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
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- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps