Standing · No equipment
Back Kick Pull
Legs
Glutes
Arms
Lunge one leg back but keep the foot lifted off the floor while pulling your elbows back and down.
Standing
Main workout
Side Step Lift
Standing legs movement. Step to the side into a shallow squat while raising your straight arms overhead and joining your palms.
- 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 - 1,599
- Popularity rank
- #108of 142
- Difficulty
- 5/5
- Clarity
- 4/5
- Time
- 30 sec
- Equipment
- None
How to do it
Step to the side into a shallow squat while raising your straight arms overhead and joining your palms.
Return to the starting position and alternate sides.
About Side Step Lift
Side Step Lift moves sideways into a shallow squat while the arms rise and the palms join overhead. The return brings you back to the starting position before the other side begins.
What to focus on
- Keep the side step deliberate before deepening the bend.
- Let the arms lower smoothly as you return.
Make the movement smaller
Use a small side step and join the hands lower in front of the chest.
A mistake to watch for
Trying to reach overhead while the feet are still moving. Separate the step and arm lift while learning.
Practice time and pacing
The app assigns 30 seconds to Side Step Lift. 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 19 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 Lunge Shift
Legs
Glutes
Stand wide, lean your torso forward and place your palms on your knee.