Standing

Main workout

Split Stance Arm Flow - Left

Standing arms movement. Step the other foot forward into a slight lunge with softly bent knees.

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: 3,987
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #49of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 2/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: None

Focus zonesArms Shoulders

How to do it

Step the other foot forward into a slight lunge with softly bent knees.
Smoothly raise your straight arms forward and overhead, drawing them slightly back.

About Split Stance Arm Flow - Left

Split Stance Arm Flow - Left uses a staggered stance with a forward-and-up arm sweep. Leave some width between the feet so you can stay steady as the hands rise. Control the return toward the sides while keeping the torso upright.

What to focus on

Start with a steady, comfortable distance between the feet.
Control the arm lowering before resetting the stance.

Make the movement smaller

Use a small split stance and a low arm sweep.

A mistake to watch for

Narrowing the feet onto one line and losing steadiness. Reset the stance before moving the arms.

Practice time and pacing

The app assigns 30 seconds to Split Stance Arm Flow - Left. 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 2 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

Shoulder Reach Stand

Shoulders

Arms

Difficulty 1/5Clarity 5/5

Stand tall with both feet planted and rest the hands on the hips.