Exercise guide · Beginner · Compound

Posterior Step to Overhead Reach: How to Do It & Muscles Worked

The posterior step to overhead reach is a dynamic bodyweight exercise that targets the abs while also engaging the glutes, hamstrings, quadriceps, and shoulders. It involves stepping back into a lunge and reaching overhead, promoting core stability, lower body strength, and shoulder mobility.

Primary muscles
Abs
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the posterior step to overhead reach
Front view: muscles worked by the posterior step to overhead reach. Primary: abs. Secondary: quads, shoulders, hamstrings and glutes.
Back view: muscles worked by the posterior step to overhead reach. Primary: abs. Secondary: quads, shoulders, hamstrings and glutes.
Primary Secondary

How to do the posterior step to overhead reach

  1. Step 1: Stand with your feet hip-width apart and your arms by your sides.
  2. Step 2: Take a step back with your right foot, landing on the ball of your foot.
  3. Step 3: Bend your left knee and lower your body into a lunge position.
  4. Step 4: As you lower into the lunge, simultaneously reach your arms overhead.
  5. Step 5: Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward.
  6. Step 6: Repeat the movement on the other side, stepping back with your left foot and bending your right knee.
  7. Step 7: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the posterior step to overhead reach by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Posterior Step to Overhead Reach alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.