Sitting March On A Chair

Muscles worked

Setup

1. Sit tall on the front edge of a sturdy chair with your feet flat on the floor, hip-width apart.
2. Engage your core and maintain a neutral spine, ensuring your back is not touching the backrest.
3. Place your hands lightly on the sides of the chair seat or on your thighs for balance.

How to do it

1. Exhale and lift one knee toward the ceiling as high as possible without rounding your lower back.
2. Inhale and slowly lower the foot back to the floor with a controlled 2-second tempo.
3. Immediately repeat the movement with the opposite leg, alternating sides in a rhythmic marching motion.
4. Keep your torso completely still and upright throughout the entire set.

Form checklist

• Maintain an upright posture; do not lean backward as the leg rises.
• Keep your core braced to prevent the pelvis from tilting.
• Ensure the stationary foot stays firmly planted for stability.
• Avoid using your hands to pull your body into position; let the core do the work.

Pro tips

• Focus on 'pulling' the knee up using your deep lower abdominal muscles rather than just the hip flexors.
• Pause for one second at the peak of the movement to maximize the contraction in the quadriceps.

Make it harder

• Extend your arms straight out in front of you at shoulder height to remove the stability provided by the chair.
• Add a 3-5 second isometric hold at the top of each march to increase time under tension.

Frequently asked

What muscles does the sitting march on a chair work?

The sitting march on a chair primarily targets the abs, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the sitting march on a chair?

The sitting march on a chair requires no equipment — just your body weight.

Is the sitting march on a chair good for beginners?

Yes. The sitting march on a chair is a beginner-friendly movement and a strong foundation to build on.

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