The March Sit, also known as the Wall Sit, is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It is a bodyweight exercise that can be done anywhere with a wall.
How to perform
To perform the March Sit exercise, follow these steps:1. Find a clear wall and stand with your back against it.
2. Walk your feet out a little in front of you, about hip-width apart.
3. Slowly slide down the wall, bending your knees until they are at a 90-degree angle. Your thighs should be parallel to the floor.
4. Keep your back flat against the wall and ensure your knees are in line with your ankles, not beyond your toes.
5. Engage your core and keep your chest lifted.
6. Hold this position for 30-60 seconds, or as long as you can maintain good form.
7. For an added challenge, raise one knee towards your chest while keeping the wall sit position with the other leg. Alternate legs for a marching motion.
8. To finish, push yourself back up the wall using your legs.
To increase the intensity of this exercise, you can hold weights in your hands or add a resistance band around your thighs. Make sure to listen to your body and stop if you feel any pain or discomfort.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.