Standing

Main workout

Back Kick Pull

Standing legs movement. Lunge one leg back but keep the foot lifted off the floor while pulling your elbows back and down.

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: 1,544
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #112of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 5/5
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 zonesLegs Glutes Arms

How to do it

Lunge one leg back but keep the foot lifted off the floor while pulling your elbows back and down.
Return the foot to the floor and alternate sides.

About Back Kick Pull

Back Kick Pull reaches one leg behind while the elbows draw back and down. The rear foot lifts clear of the floor, leaving the other leg to support the body. Keep the rear reach low and set the foot down deliberately before changing sides.

What to focus on

Watch the rear-foot position before trying the pattern.
Set the foot down and regain steadiness before alternating.

Make the movement smaller

Keep the rear toes lightly supported and use a short elbow pull, with a stable counter nearby.

A mistake to watch for

Lifting the rear leg higher than the standing leg can support. Reduce the lift or keep toe contact.

Practice time and pacing

The app assigns 30 seconds to Back Kick Pull. 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 25 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

Side Step Lift

Legs

Glutes

Shoulders

Difficulty 5/5Clarity 4/5

Step to the side into a shallow squat while raising your straight arms overhead and joining your palms.

Standing · No equipment

Arm Swing Back Kick