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March Sit (wall)

March Sit (wall)

The March Sit (wall) is a highly effective and versatile exercise that targets multiple muscle groups in your lower body, particularly your quads, glutes, and calves. It is a low-impact exercise that can be performed by people of all fitness levels, regardless of age or exercise experience. To perform the March Sit (wall), you will need an open wall space. Start by standing with your back against the wall and your feet shoulder-width apart. Slowly slide down the wall, bending your knees until your thighs are parallel to the ground. This is your starting position. Engage your core muscles and lift one foot off the ground, bringing your knee towards your chest. Hold this position for a few seconds, then lower it back down and repeat with the other leg. Alternate between legs for the desired number of repetitions. Adding variations to the March Sit (wall) can further challenge your muscles and increase the intensity of the exercise. For example, you can hold a dumbbell or a medicine ball in your hands while performing the movement, or incorporate a twisting motion by bringing your opposite elbow towards your knee as you lift your leg. Regularly including the March Sit (wall) exercise in your workout routine can help improve your lower body strength, stability, and balance. It is also a great choice for individuals who may have joint issues, as it puts minimal stress on your knees and ankles. Remember to maintain proper form throughout the exercise, focusing on controlled movements and avoiding any excessive strain or discomfort.


  • Stand with your back against a wall, ensuring that your feet are hip-width apart and about 12 inches in front of the wall.
  • Place your hands on your hips and engage your core muscles.
  • Slowly slide your back down the wall until your thighs are parallel to the ground and your knees are at a 90-degree angle.
  • Pause for a moment, then gently push through your heels to return to the starting position.
  • Repeat for the desired number of repetitions, maintaining good form throughout the exercise.

Tips & Tricks

  • Engage your core muscles throughout the exercise for improved stability and balance.
  • Focus on maintaining a tall posture by keeping your back straight and shoulders relaxed.
  • Initiate the movement from your hips, allowing them to hinge back as you sit into the imaginary chair.
  • Keep your knees aligned with your toes to avoid unnecessary stress on the joints.
  • Control your descent by lowering yourself in a controlled manner, rather than plopping down onto the imaginary chair.
  • Imagine an invisible wall behind you to assist with maintaining proper form and range of motion.
  • To increase difficulty, try holding a weight or medicine ball in front of you as you perform the exercise.
  • Perform the exercise in front of a mirror to monitor your form and technique.
  • For an added challenge, perform the march sit using a stability ball as the imaginary chair.
  • Remember to breathe continuously throughout the exercise, exhaling as you sit and inhaling as you stand.


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