Seated Marches

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

Seated Marches are a bodyweight exercise used to strengthen your hip flexors and core musculature. They can be scaled up by using ankle weights or higher or slower repetitions. To perform seated marches, start in a seated position, leaning back on a bench with your hands placed palms down behind you to support your weight. Lean back at 15 to 30 degrees while keeping your feet maintained firmly on the ground. Begin the movement by raising one knee towards your chest while maintaining a neutral spine. Pull your knee as high as you can until your thigh makes contact with your torso. Pause briefly at the top. Lower your knee under control to the starting position. Rebrace your core and repeat on the opposite side for the desired number of repetitions.

Common Mistakes

Do not round your back. Do not pull your bellybutton in towards your spine.

Do not round your back. Do not pull your bellybutton in towards your spine. Do not arch your back. Do not lean your torso forward to meet your knee.

Pro Tips

If you’re too weak to bring your knee to your chest, perform this exercis

If you’re too weak to bring your knee to your chest, perform this exercise using negatives by hugging your knee close to your chest and lowering it slowly under control. Repeat this for several workouts until you are strong enough to lift your knee up.

Purpose

Strengthening the hip flexors is important for maintaining posture and low

Strengthening the hip flexors is important for maintaining posture and low back health. Well-developed hip flexors will also stand out when in a bathing suit.

Form

Use a mirror to ensure you are maintaining a neutral spine throughout the e

Use a mirror to ensure you are maintaining a neutral spine throughout the entire movement.