Standing

Main workout

Wide Stance Energy Gathering

Standing legs movement. Stand in a wide stance with slightly bent knees and round your arms in front of you as if holding a ball.

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: 1,014
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #125of 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 Arms

How to do it

Stand in a wide stance with slightly bent knees and round your arms in front of you as if holding a ball.
Smoothly draw your palms toward the center, then spread them apart and repeat.

About Wide Stance Energy Gathering

Wide Stance Energy Gathering holds a rounded arm shape while the palms move inward and apart again. The feet remain wide and the knees softly bent. Leave space at the elbows so the hands can approach each other without tightening the shoulders.

What to focus on

Keep space in the rounded arms as the hands approach.
Maintain a comfortable knee bend without sinking farther each cycle.

Make the movement smaller

Stand higher and use a smaller opening near the chest.

A mistake to watch for

Clenching the hands or shoulders to imitate gathering effort. Keep the movement soft and easy to reverse.

Practice time and pacing

The app assigns 30 seconds to Wide Stance Energy Gathering. 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 15 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

Back Step Reach

Legs

Arms

Difficulty 5/5Clarity 3/5

Step one foot back while reaching both arms up overhead.

Standing · No equipment

Low Press Side Flow