Standing

Main workout

Knee Lift Flow

Standing legs movement. Lift your bent knees one at a time while reaching the opposite elbow toward the raised knee.

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: 2,473
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #74of 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 Core

How to do it

Lift your bent knees one at a time while reaching the opposite elbow toward the raised knee.
Alternate sides in a flowing rhythm.

About Knee Lift Flow

Knee Lift Flow alternates bent-knee lifts with the opposite elbow moving toward the raised knee. Each change of sides includes a transfer onto the supporting leg.

What to focus on

Set the foot down deliberately between lifts.
Let the elbow approach through a small turn rather than a sharp pull.

Make the movement smaller

Lift each foot slightly and reduce the torso turn, with stable support within reach.

A mistake to watch for

Bending the whole body down to force contact. Keep the knee lower and leave space between elbow and knee.

Practice time and pacing

The app assigns 30 seconds to Knee Lift Flow. 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 7 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

Oblique March

Core

Legs

Difficulty 3/5Clarity 4/5

Stand tall with feet hip-width apart