Standing

Main workout

Split Stance Arm Flow - Right

Standing arms movement. Step one 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: 3,988
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #48of 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 one 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 - Right

Split Stance Arm Flow - Right pairs a slight forward lunge with both arms sweeping forward and upward. Establish the staggered stance before beginning the reach. Keep the front knee comfortable and let the arms lower fully before the next sweep.

What to focus on

Set the split stance before raising the arms.
Keep the knees soft as the reach travels upward.

Make the movement smaller

Shorten the stance and keep the arms below overhead height.

A mistake to watch for

Leaning backward to extend the overhead reach. Keep the torso upright and the arm path shorter.

Practice time and pacing

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