Uploaded June 2026 | Updated September 2026, 2 weeks ago
Backwards Farmers Carry Stepping... this really hits different than stepping forwards onto a Step riser. It's excellent for conditioning, leg work, grip training and, depending on how heavy you go, trap and upper back work as well.
It's actually good for coordination, too. You really have to keep mentally focused on where and how you're stepping (it's worth doing in front of a mirror for feedback).
This backwards method is more quad-focused than stepping forward.
Each step up backwards is almost like a partial sissy squat because the primary action is knee extension (some calf work because the foot on the floor is definitely helping, too).
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I did this as 12 intervals of 30 seconds, alternating which leg I step up with on each rep.
I used a pair of 105 lb dumbbells for this (you can go lighter and/or do longer intervals, too).
I didn't use grip assistance for the first 5 intervals but towards the end of that last interval, I knew I wouldn't be able to hold for the full 30 seconds so I put on the hooks to assist so grip wouldn't be the limiting factor for the rest of it.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
Backwards Farmers Carry Stepping... this really hits different than stepping forwards onto a Step riser. It's excellent for conditioning, leg work, grip training and, depending on how heavy you go, trap and upper back work as well.
It's actually good for coordination, too. You really have to keep mentally focused on where and how you're stepping (it's worth doing in front of a mirror for feedback).
This backwards method is more quad-focused than stepping forward.
Each step up backwards is almost like a partial sissy squat because the primary action is knee extension (some calf work because the foot on the floor is definitely helping, too).
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
I did this as 12 intervals of 30 seconds, alternating which leg I step up with on each rep.
I used a pair of 105 lb dumbbells for this (you can go lighter and/or do longer intervals, too).
I didn't use grip assistance for the first 5 intervals but towards the end of that last interval, I knew I wouldn't be able to hold for the full 30 seconds so I put on the hooks to assist so grip wouldn't be the limiting factor for the rest of it.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
