Standing · No equipment
Heel Raise Flow
Legs
Shoulders
Stand with feet parallel and rise onto your toes while raising your straight arms overhead.
Standing
Main workout
March with Arms Out
Standing legs movement. March in place, lifting your knees while extending your straight arms out to the sides.
- 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 - 4,339
- Popularity rank
- #40of 142
- Difficulty
- 2/5
- Clarity
- 4/5
- Time
- 30 sec
- Equipment
- None
How to do it
March in place, lifting your knees while extending your straight arms out to the sides.
Keep a steady, relaxed rhythm.
About March with Arms Out
March with Arms Out alternates knee lifts while the arms stay extended sideways. Holding the arms out adds a sustained upper-body demand to the in-place stepping.
What to focus on
- Keep each foot placement deliberate.
- Let the shoulders remain relaxed while the arms are out.
Make the movement smaller
Lift the knees less and keep the arms lower, or learn the march with hands at your sides.
A mistake to watch for
Shrugging as the arm hold becomes tiring. Lower the arms rather than speeding up the march.
Practice time and pacing
The app assigns 30 seconds to March with Arms Out. 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 5 of the Standing Beginner 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
Calf Raise with Soft Punches
Legs
Shoulders
Rise onto your toes while performing short arm strikes at rib height.