Standing · No equipment
Wide Stance Energy Gathering
Legs
Arms
Stand in a wide stance with slightly bent knees and round your arms in front of you as if holding a ball.
Standing
Main workout
Back Step Reach
Standing legs movement. Step one foot back while reaching both arms up overhead.
- 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 - 896
- Popularity rank
- #130of 142
- Difficulty
- 5/5
- Clarity
- 3/5
- Time
- 30 sec
- Equipment
- None
How to do it
Step one foot back while reaching both arms up overhead.
Return to your stance and alternate legs.
About Back Step Reach
Back Step Reach steps one foot behind while both arms rise overhead, then returns and changes legs. It combines rearward foot placement with an upward reach.
What to focus on
- Check the space behind you before stepping.
- Bring the foot back under control before changing sides.
Make the movement smaller
Use a short back step with the arms below shoulder height. Rehearse the feet separately first.
A mistake to watch for
Reaching overhead before the back foot is settled. Slow the sequence and shorten the step.
Practice time and pacing
The app assigns 30 seconds to Back Step Reach. 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 19 of the Standing Intermediate 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 Swing Step
Legs
Arms
Step one foot back while swinging your arms back at the same time.