How to Do Archer Stepback

Archer Stepback 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 Stepback

  1. 01Stand with feet together and reach both arms straight out in front of you at shoulder height.
  2. 02Step one foot back into a shallow reverse lunge with your weight balanced.
  3. 03Pull the hand on the same side as the lead leg back toward your shoulder as if drawing a bow.
  4. 04Rotate your torso toward the leading leg while keeping the opposite arm anchored forward.
  5. 05Step forward to the starting position and repeat on the opposite side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Archer Stepback

Primary Stabiliser Inactive

Tap to explore manually

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

Sync your breath with the arm draw to maximize the opening of the chest and thoracic spine.

Same coaching engine used inside the A90 app

05 / FAQ

Archer Stepback questions

What muscles does Archer Stepback work?

Archer Stepback 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 Stepback correctly?

Stand with feet together and reach both arms straight out in front of you at shoulder height. Step one foot back into a shallow reverse lunge with your weight balanced. Pull the hand on the same side as the lead leg back toward your shoulder as if drawing a bow. Rotate your torso toward the leading leg while keeping the opposite arm anchored forward. Step forward to the starting position and repeat on the opposite side.

What is the A90 coach tip for Archer Stepback?

Sync your breath with the arm draw to maximize the opening of the chest and thoracic spine.

Is Archer Stepback suitable for beginners?

Archer Stepback is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Archer Stepback?

No. Archer Stepback 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 stepback into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime