Stepback With Prayer Push

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and core engaged.
2. Place your palms together at chest height in a 'prayer' position with your elbows flared out to the sides.
3. Maintain a neutral spine with your shoulders pulled back and down away from your ears.

How to do it

1. Step one foot back into a reverse lunge while simultaneously pushing your palms together forcefully and extending your arms straight out in front of your chest.
2. Inhale as you lower your back knee toward the floor, ensuring your front thigh is nearly parallel to the ground.
3. Exhale and push through your front heel to return to the starting position, pulling your hands back to your chest.
4. Alternate the stepping leg for each repetition, maintaining a controlled and steady tempo.

Form checklist

• Keep your torso upright and avoid leaning forward as you step back.
• Maintain constant tension by pressing your palms together throughout the entire range of motion.
• Ensure your front knee stays aligned over your ankle and does not cave inward.
• Keep your core braced to maintain balance during the leg transition.

Pro tips

• Focus on the mind-muscle connection by squeezing your chest muscles as hard as possible during the arm extension phase.
• Drive the big toe of your front foot into the ground to improve stability and increase glute activation.
• Keep your shoulder blades depressed (down) to ensure the deltoids and pectorals do the work rather than the upper traps.

Make it harder

• Hold the bottom of the lunge for 2-3 seconds while maintaining the arm extension to increase time under tension.
• Increase the speed of the alternating steps to add a cardiovascular element while maintaining strict form.

Frequently asked

What muscles does the stepback with prayer push work?

The stepback with prayer push primarily targets the calves, deltoids, glutes, pectorals, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the stepback with prayer push?

The stepback with prayer push requires no equipment — just your body weight.

Is the stepback with prayer push good for beginners?

The stepback with prayer push is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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