Seated or Standing Marching
Gently strengthens the hip flexors and core while improving coordination.
Core & AbsBeginnerStrengthFlexion
At a glance
| Muscles worked | Primary: hip flexors & core. Secondary: quads |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 10 each side |
| Estimated calories burned | ~14 kcal |
How to do it
- Sit tall on a chair or stand holding a support if needed.
- Lift one knee toward the chest in a controlled march.
- Lower and alternate sides.
- Keep the torso stable and core gently engaged.
- Complete 3 sets of 10 reps each side.
Equipment
- Chair optional
Coaching tips
Benefits
Gently strengthens the hip flexors and core while improving coordination.
Common mistakes
Avoid leaning back or holding the breath.
Make it harder
Lift the knee a little higher with control.
Make it easier
Keep the feet closer to the floor.
Breathing
Exhale as you lift the knee, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 10-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.