Standing · No equipment
Front Kick Low Clap
Legs
Balance
Arms
Lift one straight leg forward while spreading your arms out to the sides.
Standing
Main workout
Arm Swing Back Kick
Standing legs movement. Bend one leg and bring your heel back while swinging your arms.
- Times practiced
Times practiced
How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026.
How we get this number - 2,932
- Popularity rank
- #65of 142
- Difficulty
- 4/5
- Clarity
- 4/5
- Time
- 30 sec
- Equipment
- None
How to do it
Bend one leg and bring your heel back while swinging your arms.
Place the foot down and alternate legs.
About Arm Swing Back Kick
Arm Swing Back Kick bends a knee to bring the heel behind while the arms swing. It alternates legs, so each cycle briefly asks the other leg to support your weight.
What to focus on
- Keep the heel curl controlled rather than snapping it upward.
- Place the foot down before changing legs.
Make the movement smaller
Use a low heel curl and a small arm swing near stable support.
A mistake to watch for
Leaning forward to lift the heel higher. Keep the curl small and the torso steady.
Practice time and pacing
The app assigns 30 seconds to Arm Swing Back Kick. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.
Where you will practice it
It first appears on day 3 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.
Read about this practice
Alternatives in the app
Compare the instructions and movement demands before choosing a replacement.
Standing · No equipment
Walk And Kick
Legs
Balance
March in place or forward, then after a few steps add a light front kick.