TETSUMarch Sit (Wall)
The March Sit (Wall) is a bodyweight exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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 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.
Common questions
What muscles does the March Sit (Wall) work?
The March Sit (Wall) primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the March Sit (Wall)?
None. The March Sit (Wall) uses your body weight only, so you can do it anywhere.
How many sets and reps of the March Sit (Wall) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the March Sit (Wall) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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