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Exercise 0624 · REF sVQCCeG

March Sit (wall) exercise animation

March Sit (wall)

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

Holding a wall-sit position while marching the legs up and down turns a static glute-and-quad hold into a dynamic core and balance challenge, since lifting one leg forces the other to support more weight and stay steady. It punishes wandering hips more than it punishes weak legs.

How to Do the March Sit (wall)

  1. Stand with your back against a wall and your feet hip-width apart.
  2. Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
  3. Lift your right foot off the ground and bring your knee towards your chest.
  4. Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
  5. Continue alternating between lifting your right and left foot for the desired number of repetitions.

Muscles Worked

The March Sit (wall) primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the March Sit (wall) work?
The March Sit (wall) primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the March Sit (wall)?
The March Sit (wall) is done with no equipment — just body weight.
What's a good alternative to the March Sit (wall)?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.