Posterior Step to Overhead Reach

Setup

1. 01Stand tall with feet hip width apart and arms at your sides.
2. 02Brace the trunk lightly and stack the ribs over the pelvis.
3. 03Pick a clear space behind you for the step.
4. 04Keep the gaze forward throughout.

Execution

1. 01Step one foot straight back onto the ball of the foot.
2. 02As the foot lands, reach both arms overhead, or lead with the arm on the stepping side.
3. 03Squeeze the glute of the back leg and lengthen through the front of that hip.
4. 04Return the arms and foot to the start and alternate sides.

Checkpoints

• -Ribs stay down as the arms travel overhead; no lower back flare.
• -The back-leg glute is engaged at the peak of the reach.
• -Balance stays steady on the front foot.
• -The reach is tall and long, not a lean backward.

Common mistakes

• -Arching the lower back to fake overhead range.
• -Stepping so far back that balance and control disappear.
• -Letting the reach collapse into a shrug.
• -Rushing the tempo instead of owning the stretched position.