How to do the Step Back Squat Thrust
- Lower into a squat, placing your hands on the floor in front of you.
- Step one foot back, then the other, into a straight plank.
- Step your feet forward one at a time, back into the squat.
- Stand up fully, squeezing your legs to complete one rep.
Full technique — 6 steps
- Start standing tall with feet about hip to shoulder width apart.
- Drop into a squat and place both hands flat on the floor.
- Step one foot back, then the other, to reach a high plank with arms straight.
- Hold a straight line from shoulders through hips without letting the lower back sag.
- Step one foot forward, then the other, to bring your feet back behind your hands.
- Stand up fully by extending your hips and knees to finish the rep.
Common mistakes
- Letting hips drop in plank
- Rounding the upper or lower back
- Jumping the feet instead of stepping
- Stopping short of full stand
Form cues
- Hands down before stepping back
- Keep hips from sagging
- Step, don't jump
- Stand tall each rep
Compared with similar variants
| Step Back Squat Thrust | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Intermediate | Advanced |
| Technique to learn | easy | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Knee | moderate | high | high | moderate |
| Wrist | moderate | low | — | low |
| Equipment | No equipment | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Quick answers
What muscles does the Step Back Squat Thrust work?
Primary: Quads 7/10, Glutes 6/10. Also works: Abs 6/10, Front delts 5/10, Chest 4/10, Hamstrings 4/10.
Which joints does the Step Back Squat Thrust load?
Knee: moderate, Wrist: moderate, Hip: low, Shoulder: low. Knee — lighter options: Bodyweight Overhead Squat, Bodyweight Squat, Half Squat Mini Band Hip Abduction.
How many sets and reps of the Step Back Squat Thrust?
Strength: 2–3 sets of 8–12 reps, rest 1 min 30 s, 3–4 reps in reserve. Muscle growth: 2–3 sets of 10–15 reps, rest 1 min 15 s, 3 reps in reserve. Endurance: 3–4 sets of 12–20 reps, rest 45 s, 2–3 reps in reserve.
