Standing · No equipment
Grounding Squat Flow
Legs
Glutes
Stand upright and extend the arms wide
Standing
Main workout
Side Lunge Shift
Standing legs movement. Stand wide, lean your torso forward and place your palms on your 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 - 4,900
- Popularity rank
- #30of 142
- Difficulty
- 2/5
- Clarity
- 4/5
- Time
- 30 sec
- Equipment
- None
How to do it
Stand wide, lean your torso forward and place your palms on your knee.
Smoothly shift your weight from one leg to the other in alternating side lunges.
About Side Lunge Shift
Side Lunge Shift uses a wide stance, a forward torso position, and hands supported near the knee while the weight changes sides. It includes more bending than an upright sway.
What to focus on
- Keep the hand support light and away from pressing directly on the kneecap.
- Move slowly through the center before bending the other leg.
Make the movement smaller
Stay higher with less forward lean and a shorter side-to-side transfer.
A mistake to watch for
Dropping deeply onto one side before controlling the return. Reduce the lunge depth.
Practice time and pacing
The app assigns 30 seconds to Side Lunge Shift. 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
Side Step Lift
Legs
Glutes
Shoulders
Step to the side into a shallow squat while raising your straight arms overhead and joining your palms.