Standing

Main workout

Half Squat with Back Arm Lift

Standing legs movement. Stand with feet almost together, raise your straight arms overhead and gently arch back.

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: 2,078
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #83of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 3/5
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 Shoulders

How to do it

Stand with feet almost together, raise your straight arms overhead and gently arch back.
Squat down and draw your arms behind your back, lifting them as high as you can.

About Half Squat with Back Arm Lift

Half Squat with Back Arm Lift combines an overhead reach, a slight backward extension, and a squat with the arms behind. It has several demanding positions despite the short name.

What to focus on

Preview the backward arm path before following the full cycle.
Keep each transition slow enough to stop if needed.

Make the movement smaller

Keep the torso upright, use a shallow bend, and let the arms travel only slightly behind the hips. Skip the backward lean if uncomfortable.

A mistake to watch for

Trying to lift the arms behind as high as possible. Use a comfortable range rather than a maximum reach.

Practice time and pacing

The app assigns 30 seconds to Half Squat with Back Arm Lift. 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

Squat with Rising Palm Press

Legs

Shoulders

Difficulty 5/5Clarity 4/5

Lower into a squat with your hands in front of you, then rise and sweep your arms up in an arc.