Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateCompoundBodyweight
Posterior Step To Overhead Reach
Abs · Core
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Stand with your feet hip-width apart and your arms by your sides.
- 2
Take a step back with your right foot, landing on the ball of your foot.
- 3
Bend your left knee and lower your body into a lunge position.
- 4
As you lower into the lunge, simultaneously reach your arms overhead.
- 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
Repeat the movement on the other side, stepping back with your left foot and bending your right knee.
- 7
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Abs
glutes
Secondary
gluteshamstringsquadricepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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