Standing · No equipment
Knee Lift Pull
Legs
Core
Arms
Raise your arms up, then lift one knee and try to touch it with your fingers.
Standing
Main workout
High Knee Reach
Standing legs movement. Lift one knee high 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 - 2,125
- Popularity rank
- #81of 142
- Difficulty
- 3/5
- Clarity
- 4/5
- Time
- 30 sec
- Equipment
- None
How to do it
Lift one knee high while reaching both arms up overhead.
Lower the leg and arms, then repeat on the other side.
About High Knee Reach
High Knee Reach lifts a knee while both arms reach overhead, then lowers both before changing sides. It asks for single-leg support at the same time as an upward reach.
What to focus on
- Shift onto the supporting leg before lifting.
- Lower the foot fully before switching knees.
Make the movement smaller
Use a low knee lift and keep the arms below overhead height, with stable support nearby.
A mistake to watch for
Leaning backward as the arms rise. Reduce both the knee height and arm reach.
Practice time and pacing
The app assigns 30 seconds to High Knee 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 4 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
Knee Lift Flow
Legs
Core
Lift your bent knees one at a time while reaching the opposite elbow toward the raised knee.