Chair Seated March
March your way to better fitness! This seated exercise boosts circulation and engages your core. Perfect for all levels.
The Chair Seated March mainly works the core and quads. You'll need: chair.
Required Equipment
Chair Seated March Muscles Worked
Primary
Hip Flexor (iliopsoas); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis)
Chair Seated March Variations and Alternatives
How to do the Chair Seated March
Start by sitting on a chair with your feet flat on the ground, spine straight, and arms resting on your sides or on your lap.
Brace your core, exhale, and slowly raise one knee toward your chest while keeping the opposite foot flat on the ground.
As you raise your knee, you can also raise the opposite arm to shoulder height for additional balance and coordination. Repeat the movement with the other leg, alternating arms accordingly.
Perform the marching motion in a controlled manner, focusing on engaging your hip flexors and maintaining an upright posture throughout the movement.
Continue alternating legs for the desired number of repetitions or time.
Keep the motion smooth and deliberate, avoiding any jerky movements.
Ensure that your back stays straight and avoid slouching or leaning too far forward or backward.
For an added challenge, hold the raised position for a few seconds before lowering the leg back to the starting position.
If you have balance issues or are doing this exercise for rehabilitation purposes, skip the arm movement until you're more comfortable.
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Chair Seated March FAQs
What muscles does the Chair Seated March work?
The Chair Seated March mainly works the core and quads. The main muscles are the iliopsoas and quadriceps femoris.
What equipment do you need for the Chair Seated March?
Chair.
What workout day should the Chair Seated March go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated March variations and alternatives?
Similar exercises include the Chair Floating Run, Palm & Knee March, In-Place Marching and Chair Seated Marching.
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