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Sitting March on a Chair

Step by step instructions, muscle activation and variants for the Sitting March on a Chair.

EasyQuadriceps

About this exercise

The sitting march on a chair is a low-impact seated exercise that mimics the marching movement while seated on a stable chair. It activates the hip flexors, quadriceps, and core without stressing the joints, making it ideal for rehabilitation, elderly populations, or as a warm-up and active recovery movement.

How to Perform

  • Sit upright near the front edge of a stable chair with feet flat on the floor and hands resting on your thighs or the sides of the chair
  • Engage your core and sit tall with your spine in a neutral position
  • Lift your right knee toward your chest as high as comfortably possible
  • Lower your right foot back to the floor and immediately lift your left knee
  • Continue alternating legs in a rhythmic marching pattern
  • Keep your torso upright and avoid rocking side to side during the movement
  • Perform for the desired duration or number of repetitions per leg

Muscle Activation

Primary
Quadriceps
Secondary
GlutesCore

About the Sitting March on a Chair

The Sitting March on a Chair is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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