Upper Legs Exercise · Body Weight
March Sit (wall)
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.
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- Upper Legs
- Equipment
- Body Weight
- Target
- Glutes
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the March Sit (wall)
- Stand with your back against a wall and your feet hip-width apart.
- Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
- Lift your right foot off the ground and bring your knee toward your chest.
- Lower your right foot back down and lift your left foot off the ground, bringing your knee toward your chest.
- Continue alternating between lifting your right and left foot for the desired number of repetitions.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The March Sit (wall) mainly targets your Glutes, with your Quadriceps helping support the movement, along with your Hamstrings, Calves.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
FAQ
- What muscles does the March Sit (wall) work?
- The March Sit (wall) mainly works your glutes. It also helps strengthen your quadriceps and hamstrings, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the March Sit (wall)?
- You do the March Sit (wall) with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the March Sit (wall)?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the March Sit (wall)?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.