Instructions:
- 1Start standing with feet hips-width apart
- 2Step right foot back, bending both knees to 90 degrees as you push your arms forward
- 3Push off right foot to return to starting position as you draw your arms back in
- 4Repeat, alternating the stepping back leg after each push
- 5Maintain a pace that keeps your heart rate up throughout the workout
Tips:
- Keep your core engaged throughout the exercise
- Squeeze your glutes every time you push yourself back up
- Breathing through, inhale during the step back and exhale during the push
- Take care to not let your stepping back knee touch the floor
Stepback with Push: A Dynamic Plyometric Exercise
The Stepback with Push is an engaging plyometric exercise that focuses on building strength, power, and coordination. This exercise utilizes your body weight, making it accessible for all fitness levels while requiring no special equipment. Whether you're a beginner or an experienced athlete, the Stepback with Push can enhance your workout routine.
Benefits of the Stepback with Push
- Improves Balance and Coordination: This exercise challenges your stability and helps develop better control over your movements.
- Enhances Strength: Targeting various muscle groups in the legs and core, it boosts your overall strength and endurance.
- Increases Agility: The dynamic nature of the Stepback with Push improves your quickness and responsiveness.
How to Perform the Stepback with Push
- Start by standing upright with your feet shoulder-width apart.
- Step back with one foot, bending both knees to lower your body into a controlled lunge.
- As you lower into the lunge, engage your core and prepare for the explosive upward movement.
- Push through your front foot to return to a standing position, using your momentum to leap slightly upwards if comfortable.
- Land softly on your feet and immediately transition into the next repetition.
Tips for Success
- Focus on maintaining proper form to prevent injury. Keep your knees aligned over your toes during the lunge.
- Start with a slower pace to master the technique before increasing your speed and intensity.
- Incorporate variations, such as adding arm movements or increasing the height of your subsequent jumps, to add complexity!
Incorporate the Stepback with Push into your workout routine and experience its benefits firsthand. This versatile exercise, also known as the Backward Lunge with Push, is perfect for anyone looking to enhance their plyometric training and build functional strength.