Animated GIF · Available via API
gif_boxMarch Sit (wall)
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
4.3
Force
push
March Sit (wall) is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
list_alt Step-by-Step Instructions
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 towards your chest.
Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
Continue alternating between lifting your right and left foot for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because March Sit (wall) loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Glutes and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
March Sit (wall) is classified as a Beginner strength exercise, so beginners and anyone new to training Upper Legs can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on strength training and pairs naturally with other Upper Legs movements in a balanced routine.
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