Posterior Step To Overhead Reach
Built around pure bodyweight leverage, Posterior Step To Overhead Reach works as a standalone core block and builds midsection control under load.
How to do Posterior Step To Overhead Reach
- Stand with your feet hip-width apart and your arms by your sides.
- Take a step back with your right foot, landing on the ball of your foot.
- Bend your left knee and lower your body into a lunge position.
- As you lower into the lunge, simultaneously reach your arms overhead.
- 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.
- Repeat the movement on the other side, stepping back with your left foot and bending your right knee.
- Continue alternating sides for the desired number of repetitions.
Posterior Step To Overhead Reach Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.
Common Posterior Step To Overhead Reach Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Posterior Step To Overhead Reach
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Posterior Step To Overhead Reach — Frequently Asked Questions
How do you do the Posterior Step To Overhead Reach?
Stand with your feet hip-width apart and your arms by your sides. Take a step back with your right foot, landing on the ball of your foot. Bend your left knee and lower your body into a lunge position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Posterior Step To Overhead Reach work?
The Posterior Step To Overhead Reach primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Posterior Step To Overhead Reach should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Posterior Step To Overhead Reach good for beginners?
Not usually. The Posterior Step To Overhead Reach is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Posterior Step To Overhead Reach?
Try the One Arm Slam (with Medicine Ball), Kettlebell Bent Press or the Cable Judo Flip. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
