Seated Overhead Reach to Knee Tuck

Seated arms movement. Use a rocking motion to reach both arms overhead while your feet lift off the ground.

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: 344
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #135of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 4/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 3/5
Time: 30 sec
Equipment: Chair

Focus zonesArms Legs Core

How to do it

Use a rocking motion to reach both arms overhead while your feet lift off the ground.
As you exhale, lower your feet back down and your arms toward your legs.
Use your breath to keep the movement controlled and your abdominal muscles engaged.

About Seated Overhead Reach to Knee Tuck

Seated Overhead Reach to Knee Tuck includes an overhead reach, a rocking action, and feet lifting from the floor before lowering again. It is more involved than a simple seated arm raise.

What to focus on

Preview the seat and foot positions through the whole movement.
Keep the rocking small enough to control both directions.

Make the movement smaller

Keep the feet grounded and rehearse a low arm reach. Choose a simpler seated movement if lifting both feet is unsuitable.

A mistake to watch for

Rocking strongly to lift the feet. Reduce the demand rather than using momentum.

Practice time and pacing

The app assigns 30 seconds to Seated Overhead Reach to Knee Tuck. 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.

Set a firm chair on a nonslip surface and leave room for the arm and leg movements shown. A chair without wheels keeps the setup steady.

Where you will practice it

You will find this movement in Chair Core, at step 11 of 15. It first appears on day 1 of the Seated Intermediate 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.