Standing · No equipment
High Knee Reach
Legs
Core
Arms
Lift one knee high while reaching both arms up overhead.
Standing
Main workout
Knee Lift Pull
Standing legs movement. Raise your arms up, then lift one knee and try to touch it with your fingers.
- 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 - 2,326
- Popularity rank
- #76of 142
- Difficulty
- 3/5
- Clarity
- 4/5
- Time
- 30 sec
- Equipment
- None
How to do it
Raise your arms up, then lift one knee and try to touch it with your fingers.
Lower the leg and alternate sides.
About Knee Lift Pull
Knee Lift Pull starts with raised arms and brings the fingers toward a lifted knee. The reach and knee lift meet in front before the leg lowers and the sides change.
What to focus on
- Keep the supporting leg steady before lifting.
- Lower the foot before beginning the next reach.
Make the movement smaller
Keep the arms lower and the knee lift small; the fingers do not need to touch the knee.
A mistake to watch for
Folding the torso abruptly to make contact. Reduce the reach and lift instead.
Practice time and pacing
The app assigns 30 seconds to Knee Lift Pull. 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
Knee Lift Flow
Legs
Core
Lift your bent knees one at a time while reaching the opposite elbow toward the raised knee.