Bodyweight Forward-Backward March with Overhead Arm
The Bodyweight Forward-Backward March with Overhead Arm mainly works the core, with help from the shoulders and quads. No equipment needed: it uses just your bodyweight.
Bodyweight Forward-Backward March with Overhead Arm Muscles Worked
Primary
Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Secondary
Front Shoulder (anterior deltoid); Quads (quadriceps femoris)
How to do the Bodyweight Forward-Backward March with Overhead Arm
Setup
Standing tall with feet hip-width apart and your core engaged.
The Movement
Begin by lifting your right knee toward your chest while simultaneously reaching both arms straight up overhead.
Keep your back straight, avoiding leaning forward or arching as you reach.
Return your right foot to the floor and your arms back down to your sides.
Immediately transition by lifting your left knee toward your chest while lifting both arms overhead again.
Continue alternating, maintaining a steady, controlled pace while engaging your abdominal muscles throughout the movement.
Bodyweight Forward-Backward March with Overhead Arm FAQs
What muscles does the Bodyweight Forward-Backward March with Overhead Arm work?
The Bodyweight Forward-Backward March with Overhead Arm mainly works the core, with help from the shoulders and quads. The main muscles are the iliopsoas and rectus abdominis.
What equipment do you need for the Bodyweight Forward-Backward March with Overhead Arm?
None. The Bodyweight Forward-Backward March with Overhead Arm is a bodyweight exercise, so you can do it anywhere.
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