Arm Swings

Standing arms movement. Stand with feet hip-width apart.

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: 4,238
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #42of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 2/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: None

Focus zonesArms Legs

How to do it

Stand with feet hip-width apart
Lower arms in front of the body
Inhale and let arms rise as you bend knees
Exhale, lower arms

About Arm Swings

Arm Swings lets the arms rise as the knees bend, then lowers them again. Both feet remain planted. Watch how the upward arm movement accompanies the downward body movement in this particular drill.

What to focus on

Keep a gentle swing rather than throwing the hands upward.
Control the arms as they return down.

Make the movement smaller

Use a slight knee bend and lift the arms through a short arc.

A mistake to watch for

Adding enough momentum to rock the torso. Reduce the swing until the stance stays steady.

Practice time and pacing

The app assigns 30 seconds to Arm Swings. 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

You will find this movement in Gentle Morning Warm-Up, at step 5 of 12. It first appears on day 1 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.