Double Side Step Tricep Kickback
Double Side Step Tricep Kickback Exercise Description
Double Side Step Tricep Kickback blends a lateral travel pattern with coordinated elbow extension to raise heart rate while emphasizing upper‑arm control. The stepping targets the hips and legs—especially the gluteus medius/abductors, quadriceps, and calves—through repeated side‑to‑side movement. The arm action mimics a triceps kickback using only body weight: upper arms stay close to the torso while the elbows extend to straighten the forearms. This reinforces scapular stability (shoulders down and slightly retracted), wrist neutrality, and posture. Done smoothly, it reinforces rhythm, coordination, and movement quality without impact or equipment. It’s a simple way to pair lower‑body lateral steps with focused elbow mechanics for the triceps brachii while maintaining a neutral spine and steady breathing.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Medius
- Assisting Muscles: Soleus, Triceps Brachii - Medial Head, Vastus Lateralis
- Stabilizing Muscles: Multifidus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Side
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Hip Abductors, Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Upper Glutes
- Movement Direction: Other
- Muscle Position: Lateral
- Gender: Female
How To Do The Double Side Step Tricep Kickback Exercise
‘- Stand tall, feet hip‑width, knees softly bent. Brace your core; set shoulders down and gently back. Elbows bent about 90°, upper arms close to your sides, palms facing in.
– Step to the right with your right foot. Bring your left foot in to narrow the stance—then step right again (double step). Toes forward; knees track over toes.
– With each step, extend your elbows to press your forearms straight back behind you. Keep upper arms near your torso; move mostly at the elbow. Wrists stay neutral.
– Return the forearms to 90° as your feet gather, maintaining a tall chest and relaxed neck.
– Travel left for two steps and repeat, alternating directions while keeping a smooth, controlled rhythm.
– Land softly; keep weight mid‑foot to heel. Avoid arching the lower back, shrugging the shoulders, or locking (hyperextending) the elbows.
– If coordination is challenging, practice the arm pattern stationary, then add the side steps.
Double Side Step Tricep Kickback Tips
‘- Stand tall with feet hip‑width apart and knees softly bent before you begin stepping.
– Brace your core to help maintain a neutral spine as you move side to side.
– Set your shoulders down and gently back, keeping your chest tall and neck relaxed.
– Start with elbows bent about 90° and upper arms close to your torso, palms facing in.
– With each step, extend your elbows to press your forearms straight back behind you, moving mostly at the elbow.
– Keep your wrists neutral and avoid bending them during the arm kickback.
– Point your toes forward and let your knees track in line with your toes on every side step.
– Land softly on each step, keeping your weight centered from mid‑foot to heel.
– Avoid arching your lower back, shrugging your shoulders, or locking (hyperextending) your elbows.
– If coordination is challenging, first practice the arm pattern while standing still, then add the double side steps.
– Alternate double steps right and left in a smooth, controlled rhythm while maintaining steady breathing.
Double Side Step Tricep Kickback Beginner Introduction
Double Side Step Tricep Kickback is a bodyweight move that links sideways footwork with a flowing arm action for the upper arms. The legs travel in repeating side-to-side steps, giving the hips, thighs, and calves ongoing work while the arms move in a kickback-style motion behind the body. This combination can help elevate heart rate in a low-impact way, bringing together simple cardio and upper‑arm toning in one continuous pattern, all without equipment.
Throughout the movement, the upper arms remain near the torso as the elbows bend and straighten, highlighting control in the triceps and encouraging a tall, organized posture. The position of the shoulders and wrists supports smooth, efficient motion rather than brute force. Because the steps and arm swings are linked, the exercise naturally encourages coordination, timing, and a steady tempo. It suits practice of side-stepping mechanics for the lower body alongside precise elbow movement for the arms, with the spine held in a natural, comfortable line and breathing staying steady.