How to Do Archer Step Back

Archer Step Back is a full body exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Archer Step Back

  1. 01Stand tall with your feet together and arms extended straight in front of you.
  2. 02Step back into a shallow lunge with your right leg.
  3. 03Draw your right hand back like a bowstring while keeping the left arm forward.
  4. 04Rotate your torso toward the side of the front leg while tracking your hand with your eyes.
  5. 05Step back to the center and switch sides for the next repetition.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Archer Step Back

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the trailing leg straight and the heel pressed down to maximize the stretch in the hip flexor.

Same coaching engine used inside the A90 app

05 / FAQ

Archer Step Back questions

What muscles does Archer Step Back work?

Archer Step Back is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Archer Step Back correctly?

Stand tall with your feet together and arms extended straight in front of you. Step back into a shallow lunge with your right leg. Draw your right hand back like a bowstring while keeping the left arm forward. Rotate your torso toward the side of the front leg while tracking your hand with your eyes. Step back to the center and switch sides for the next repetition.

What is the A90 coach tip for Archer Step Back?

Keep the trailing leg straight and the heel pressed down to maximize the stretch in the hip flexor.

Is Archer Step Back suitable for beginners?

Archer Step Back is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Archer Step Back?

No. Archer Step Back is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes archer step back into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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