Standing

Main workout

Squat with Rising Palm Press

Standing legs movement. Lower into a squat with your hands in front of you, then rise and sweep your arms up in an arc.

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: 963
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #127of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 5/5
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 zonesLegs Shoulders

How to do it

Lower into a squat with your hands in front of you, then rise and sweep your arms up in an arc.
Perform a double palm press, then return to the squat.

About Squat with Rising Palm Press

Squat with Rising Palm Press moves from a squat into an upward arm sweep and a double-palm press before returning. Watch the order of the rise, sweep, and press rather than treating them as one fast action.

What to focus on

Control the first rise before completing the palm press.
Keep the return into the bend smooth.

Make the movement smaller

Use a shallow bend and a lower arm sweep with a short press.

A mistake to watch for

Rushing the press while the legs are still straightening. Practice the parts slowly before linking them.

Practice time and pacing

The app assigns 30 seconds to Squat with Rising Palm Press. 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 13 of the Standing Intermediate 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

Overhead Squat Drop

Legs

Glutes

Shoulders

Difficulty 5/5Clarity 4/5

Raise your arms overhead in a circle and lower into a squat while keeping your chest open.