Standing · No equipment
Wide Stance Energy Gathering
Legs
Arms
Stand in a wide stance with slightly bent knees and round your arms in front of you as if holding a ball.
Standing
Main workout
Low Press Side Flow
Standing legs movement. Stand wide, hinge forward and stay folded as you shift your torso from one leg to the other.
- 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 - 1,149
- Popularity rank
- #121of 142
- Difficulty
- 5/5
- Clarity
- 4/5
- Time
- 30 sec
- Equipment
- None
How to do it
Stand wide, hinge forward and stay folded as you shift your torso from one leg to the other.
Reach with straight arms toward your toes throughout the flow.
About Low Press Side Flow
Low Press Side Flow stays in a forward hinge while the torso shifts between the legs and the arms reach toward the toes. It combines sustained bending with lateral movement.
What to focus on
- Use a long torso through the hinge.
- Keep each transfer small enough to control the return.
Make the movement smaller
Stay much higher, keep the hands nearer the thighs, and shorten the sideways transfer.
A mistake to watch for
Chasing toe contact while losing control of the hinge. Keep the hands higher and reduce the bend.
Practice time and pacing
The app assigns 30 seconds to Low Press Side 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 16 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.