Side Step Tricep Kickback
Side Step Tricep Kickback Exercise Description
Side Step Tricep Kickback is a low-impact, rhythm-based drill that pairs a lateral step with controlled elbow extension. The primary mover is the triceps brachii; the posterior deltoids and scapular stabilizers (rhomboids and mid/lower trapezius) help maintain shoulder position. The gluteus medius and adductors assist with lateral stepping, while the core maintains a neutral spine. Keeping the elbows close to the torso and the shoulders down/back emphasizes elbow extension rather than shoulder swinging. Continuous stepping raises movement intensity while reinforcing coordination and upper-arm control.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Deltoid - Posterior, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Side Step Tricep Kickback Exercise
‘- Stand tall with feet hip-width, knees softly bent, ribs stacked over pelvis, and neck neutral.
– Gently retract and depress the shoulder blades. Pin elbows to your sides, bent about 90 degrees, palms facing in, wrists neutral.
– Step to the right, landing softly through the midfoot; keep hips level and the knees tracking over the middle toes.
– As the foot lands, extend both elbows straight back alongside the torso without letting the shoulders round or shrug.
– Briefly reach full elbow extension (arms straight, not locked), then flex the elbows to return to ~90 degrees.
– Step to the left and repeat, keeping a smooth, even cadence.
– Keep the torso quiet—avoid trunk sway or arching the lower back; breathe out on extension, in on return.
– Use small steps at first; increase step width only if you can maintain elbow position and quiet shoulders.
Side Step Tricep Kickback Tips
‘- Stand tall with feet hip-width, knees softly bent, ribs stacked over your pelvis, and neck neutral.
– Gently retract and depress your shoulder blades before you start to keep the shoulders down and back.
– Pin your elbows to your sides at about 90 degrees, with palms facing in and wrists neutral.
– Step to the side landing softly through the midfoot, keeping hips level and knees tracking over the middle toes.
– As the foot lands, drive the elbows straight back alongside your torso without letting the shoulders round or shrug.
– Briefly reach full elbow extension (arms straight but not locked), then return to about 90 degrees at the elbow.
– Keep your torso quiet—avoid trunk sway or arching the lower back as you step and kick back.
– Breathe out as you extend the elbows and in as you return to the starting bend.
– Use small steps at first, increasing step width only if you can keep the elbows pinned and the shoulders quiet.
– Maintain a smooth, even cadence with continuous stepping to reinforce coordination and upper-arm control.
Side Step Tricep Kickback Beginner Introduction
Side Step Tricep Kickback is a gentle, rhythm-based movement that blends sideways stepping with a smooth backward straightening of the elbows. The main effort centers on the back of the upper arms, while the rear shoulders and upper back contribute to holding the arms in a stable path. As the legs move side to side, the outer hips and inner thighs assist with the lateral shift, and the core supports an upright, steady posture without extra motion through the torso.
The pattern links each step with an arm action, creating a coordinated, flowing sequence. Elbows stay close to the ribs and the shoulders sit relaxed and slightly drawn back, so the motion emphasizes bending and straightening at the elbow joint rather than swinging from the shoulder. A continuous, even tempo can increase overall challenge and highlight timing between the lower and upper body. This combination of leg movement, arm control, and trunk stability encourages awareness of how the arms move behind the body while the center stays braced and aligned.