Palm & Knee March
March towards better coordination & core strength! Gentle cardio that's great for warmups or a low-impact workout.
The Palm & Knee March mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Palm & Knee March Muscles Worked
Primary
Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Lats (latissimus dorsi)
Palm & Knee March Variations and Alternatives
How to do the Palm & Knee March
Stand with your feet hip-width apart and arms extended straight out in front of you, palms facing down.
Begin by marching in place, lifting one knee at a time as high as is comfortable.
As you lift your right knee, simultaneously reach your left hand to meet your right knee, attempting to touch them together.
Lower your right knee and left hand and then raise your left knee, bringing your right hand to meet your left knee.
Continue to alternate marching knees and opposite hands in a smooth and controlled motion.
Optionally, press your palms together and raise them overhead each time you lift a knee, engaging your shoulders in addition to your hip flexors and core.
Maintain an upright posture, engaging your core muscles and keeping your movements controlled and deliberate.
Continue for the desired number of repetitions or for a set duration as part of a dynamic warm-up routine.
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Palm & Knee March FAQs
What muscles does the Palm & Knee March work?
The Palm & Knee March mainly works the core, with help from the back. The main muscles are the iliopsoas and rectus abdominis.
What equipment do you need for the Palm & Knee March?
None. The Palm & Knee March is a bodyweight exercise, so you can do it anywhere.
What are some Palm & Knee March variations and alternatives?
Similar exercises include the Air Punch March, Arm Flap March, Figure-8 March and Hand-Swipe March.
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