In-Place Hands-On-Shoulder Walking
March in place, engaging your core, with hands on shoulders. A low-impact cardio boost you can do anywhere!
The In-Place Hands-On-Shoulder Walking mainly works the core and glutes & hips, with help from the hip abductors (outer thighs) and quads. No equipment needed: it uses just your bodyweight.
In-Place Hands-On-Shoulder Walking Muscles Worked
Primary
Abdominals (rectus abdominis); Long Thigh (sartorius)
Secondary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
In-Place Hands-On-Shoulder Walking Variations and Alternatives
How to do the In-Place Hands-On-Shoulder Walking
Walking on Spot with Hands on Shoulders
Positioning:
Stand up straight with your feet shoulder-width apart.
Bring your hands up and place them on your shoulders. Your elbows should be out to the sides.
Movement:
Begin to march in place by lifting your knees one at a time.
As you lift your knee, aim to bring it just above hip level for a good range of motion.
Keep your core engaged and back straight throughout the exercise.
Pump your arms gently by moving your elbows backward and forward in coordination with your knees.
Continue marching in place for a designated time, typically 30 seconds to 1 minute.
Tips:
Focus on maintaining a steady rhythm.
If you prefer, you can increase the speed of your march as you become more comfortable.
Ensure you maintain good posture: head up, shoulders relaxed, and chest open.
In-Place Hands-On-Shoulder Walking FAQs
What muscles does the In-Place Hands-On-Shoulder Walking work?
The In-Place Hands-On-Shoulder Walking mainly works the core and glutes & hips, with help from the hip abductors (outer thighs) and quads. The main muscles are the rectus abdominis and sartorius.
What equipment do you need for the In-Place Hands-On-Shoulder Walking?
None. The In-Place Hands-On-Shoulder Walking is a bodyweight exercise, so you can do it anywhere.
What are some In-Place Hands-On-Shoulder Walking variations and alternatives?
Similar exercises include the March-In-Place Bicep Curl, In-Place Marching, In-Place Press Marching and Standing March with Shoulder Extension.
Training calculators
Work out the numbers behind your training before your next session.