Triceps Extension Stepback

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Bend your elbows to 90 degrees, pinning them tightly against your ribcage with your hands in a neutral position (palms facing in).
3. Maintain a slight forward lean in your torso to prepare for the movement.

How to do it

1. Inhale as you step one foot back into a reverse lunge, lowering your hips until both knees are bent at approximately 90 degrees.
2. Simultaneously extend both arms straight back behind you, fully straightening the elbows to engage the triceps.
3. Exhale and push through your front heel to return to the starting standing position while bringing your hands back to the 90-degree starting point.
4. Repeat the movement by alternating the leg that steps back each time.

Form checklist

• Keep your elbows locked in place against your sides; do not let them swing forward or back.
• Ensure your front knee stays tracked over your ankle and does not cave inward.
• Maintain a flat back and engaged core to prevent arching the lower spine.
• Fully lock out the elbows at the back of the movement to maximize triceps contraction.

Pro tips

• Squeeze your triceps as hard as possible at the peak of the extension to create internal resistance since you aren't using weights.
• Focus on a slow, controlled 3-second descent into the lunge to increase time under tension for the glutes and quads.

Make it harder

• Perform a 'double pulse' with the arms at the back of the movement while holding the bottom of the lunge.
• Increase the tempo to a 'power' variation, jumping between lunges while maintaining the arm extension pattern.

Frequently asked

What muscles does the triceps extension stepback work?

The triceps extension stepback primarily targets the glutes, quadriceps, and triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the triceps extension stepback?

The triceps extension stepback requires no equipment — just your body weight.

Is the triceps extension stepback good for beginners?

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

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