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Upper Legs · Body Weight
Archer Step Back
Archer Step Back is an advanced compound yoga exercise that works the quads (upper legs), with the obliques and hip flexors assisting. It needs only a step. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 4.9 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 4.9 kcal
Primary muscles
- Quadriceps · quadriceps femoris
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
- Shoulders · deltoids
Secondary muscles
- Obliques · external, internal obliques
- Hip Flexors · iliopsoas
How to do Archer Step Back
- Stand tall with your back straight and feet shoulder-width apart.
- Extend your arms forward while keeping your palms inward.
- Take a step backward by extending your left leg behind you while taking your elbow past your back like an archer.
- 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.
Archer Step Back alternatives
More quads exercises
Archer Step Back FAQ
What muscles does Archer Step Back work?
Archer Step Back mainly works the quads in the upper legs (quadriceps femoris, gluteus maximus, gluteus mideus and biceps femoris). The obliques and hip flexors work as secondary muscles.
What equipment do you need for Archer Step Back?
You need only a step.
How many sets and reps of Archer Step Back should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Archer Step Back good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Archer Step Back burn?
About 4.9 calories per minute for a person of around 70 kg, based on a MET value of 4. Ten minutes of work is roughly 49 calories; heavier people burn more.
What is a good alternative to Archer Step Back?
Other exercises for the quads include Barbell Step Up Balance on Box, Kettlebell Step Up, Kettlebell Step-Up (Variation 2) and Dumbbell Step Up on Bench.
For developers
Use Archer Step Back in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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