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Posterior Step to Overhead Reach

Posterior Step to Overhead Reach

The Posterior Step to Overhead Reach is a fantastic exercise that targets multiple muscle groups in your body, promoting strength, stability, and overall flexibility. This exercise primarily focuses on your lower body muscles, including your glutes, hamstrings, and quadriceps, while also engaging your core and upper body. To perform the Posterior Step to Overhead Reach, you start by standing upright with your feet hip-width apart. Take a step backward with one foot, landing on the ball of your foot. As you step back, simultaneously reach both of your arms straight overhead, extending them fully. Your front knee should be slightly bent, and your back knee should be lowered towards the floor, creating a 90-degree angle with your front leg. While maintaining a balanced position, engage your glutes and drive through your front heel, pushing your body back up to the starting position. As you rise, lower your arms back down to your sides. Repeat the exercise on the opposite side, stepping back with the other foot. The Posterior Step to Overhead Reach is a dynamic exercise that not only strengthens your muscles but also enhances your balance and overall coordination. It can be performed with bodyweight alone or by adding additional resistance, such as dumbbells or kettlebells, to increase the intensity. Remember to maintain proper form throughout the exercise, preventing any arching or rounding of your back. Start with a lighter load or no weight at all, focusing on mastering the movement and gradually progress to heavier weights as your strength and stability improves. Incorporating the Posterior Step to Overhead Reach into your workout routine can have a positive impact on your overall fitness, helping you build a strong lower body, improve mobility, and enhance functional movement patterns.

Instructions

  • Start by standing with your feet hip-width apart.
  • Take a step back with your right foot, crossing it behind your left leg. Bend both knees into a lunge position.
  • As you lower into the lunge, reach both arms forward, keeping them parallel to the floor.
  • Push through your front heel and stand back up, bringing your right foot back to the starting position.
  • At the same time, extend your arms overhead, reaching towards the ceiling.
  • Repeat the movement on the opposite side, stepping back with your left foot and reaching overhead with both arms.
  • Continue alternating sides for the desired number of repetitions or duration of the exercise.

Tips & Tricks

  • Engage your core throughout the entire movement to help stabilize your body and maintain proper posture.
  • Focus on driving through your front heel to generate power and push yourself up to the starting position.
  • Fully extend your arms overhead during the overhead reach to engage your shoulders and upper back muscles.
  • Maintain a slow and controlled movement to ensure proper form and prevent any jerking or swinging motions.
  • Start with a lighter weight or no weight at all to master the movement before progressing to heavier weights.
  • Keep your chest lifted and shoulders relaxed to avoid straining your neck and upper body.
  • Incorporate a combination of resistance training and cardio exercises into your workout routine for overall fitness and endurance.
  • Ensure you are properly hydrated and fuel your body with a balanced diet to support muscle recovery and growth.
  • Listen to your body and rest when needed to prevent overtraining and reduce the risk of injury.
  • Consider working with a certified fitness professional to receive personalized guidance and maximize your workout results.

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