Archer step back

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus, Deltoids

Secondary muscles

External, Internal Obliques, Iliopsoas

How to do it

1. Stand tall with your back straight and feet shoulder-width apart.
2. Extend your arms forward while keeping your palms inward.
3. Take a step backward by extending your left leg behind you while taking your elbow past your back like an archer.
4. Hold for a while, return to the initial position, and repeat by taking your right leg backward.

Form tips

• Engage your core to maintain balance and stability throughout the exercise.
• Ensure your front knee is aligned with your ankle and does not extend past your toes to avoid strain on your knee joint.
• Perform the movement with controlled motions to maximize muscle activation and prevent injury.