Standing · No equipment
Back Step Pull
Legs
Back
Step one foot back and pull your elbows back, drawing your fists toward your body.
Standing
Main workout
Back Swing Step
Standing legs movement. Step one foot back while swinging your arms back at the same time.
- 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 - 2,054
- Popularity rank
- #87of 142
- Difficulty
- 3/5
- Clarity
- 4/5
- Time
- 30 sec
- Equipment
- None
How to do it
Step one foot back while swinging your arms back at the same time.
Return to the starting position and alternate legs.
About Back Swing Step
Back Swing Step moves one foot behind while the arms swing back, then returns to the original position. The rearward arm motion and foot placement happen together.
What to focus on
- Check the floor behind you before starting.
- Bring the foot back to the starting stance under control.
Make the movement smaller
Take a short backward step and keep the arm swing close to the body.
A mistake to watch for
Reaching too far back with both the foot and arms. Shorten both paths.
Practice time and pacing
The app assigns 30 seconds to Back Swing Step. 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 2 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.