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Visual demonstration of the Archer Step Back exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Shoulders Biceps Glutes Quadriceps
Secondary muscles
Obliques
Equipment
Bodyweight
Exercise guide

Archer Step Back

4 steps Updated 29/08/2026

Archer Step Back is a bodyweight exercise targeting Quadriceps (quadriceps femoris), Glutes (gluteus maximus, gluteus mideus).

Step by step

How to perform 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.
Continue from here
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Last updated: 29/08/2026

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Archer Step Back

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