Fitafter50
Search

Exercise Library / Seated Marching

Seated Marching

Seated marching lifts your knees one at a time while you sit.

Cardio / Cardiorespiratory

What this exercise does

Seated marching lifts your knees one at a time while you sit. It wakes up the hip muscles and gets your blood moving without any standing, and it is a gentle cardio option.

At a glance

Muscles worked
Hip Flexors, Core
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Sit tall near the front of a sturdy chair, feet flat, hands on the seat or your thighs.
  2. Lift your right knee toward your chest as high as is comfortable.
  3. Lower it and lift the left knee.
  4. Keep marching at a steady pace for 30 to 60 seconds.
  5. Rest, and repeat once or twice.

Common mistakes

  • Slouching back.
  • Lifting the knees only an inch.
  • Holding your breath.

Make it easier or harder

Make it easier

March slowly and lift your knees only a little.

Make it harder

Lift higher, swing your arms, or speed up gradually.

Keep it safe

Use a chair that will not slide. You should be able to talk while you do it.

Back to all exercises