Standing · No equipment
Back Swing Step
Legs
Arms
Step one foot back while swinging your arms back at the same time.
Standing
Main workout
Back Step Pull
Standing legs movement. Step one foot back and pull your elbows back, drawing your fists toward your body.
- 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 - 2,019
- Popularity rank
- #90of 142
- Difficulty
- 3/5
- Clarity
- 3/5
- Time
- 30 sec
- Equipment
- None
How to do it
Step one foot back and pull your elbows back, drawing your fists toward your body.
Return to your stance and repeat with the other leg.
About Back Step Pull
Back Step Pull steps one foot behind while the elbows draw back and the fists move toward the body. The movement returns to the starting stance before the other leg steps.
What to focus on
- Check clear floor space behind you before starting.
- Place the back foot deliberately while keeping the pull short.
Make the movement smaller
Take a short backward step and rehearse the arm pull with both feet planted first.
A mistake to watch for
Stepping too far back to keep the return steady. Shorten the step before increasing the arm motion.
Practice time and pacing
The app assigns 30 seconds to Back Step 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 3 of the Standing Easy 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
Back Step Reach
Legs
Arms
Step one foot back while reaching both arms up overhead.