March Sit (wall) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Wall March Sit
How to: March Sit (wall)
- Stand with your back against a wall and slowly slide down until your thighs are parallel to the ground.
- Your knees should not extend past your toes.
- Hold this position while ensuring that your back remains flat against the wall.
- Engage your abdominal muscles to maintain stability.
Common Mistakes
- Leaning too far forward, which can strain the lower back.
- Not keeping knees in line with toes, which can lead to injury.
- Holding the position for too long without proper core engagement.
Modifications
- Perform with a stability ball against the wall for additional support.
- Reduce the time held against the wall for beginners.
Tips
- Maintain a straight back while sitting against the wall.
- Engage your core throughout the movement to stabilize your position.
- Start with shorter durations and gradually increase as you build strength.
Tags
thighs
strength
glutes
quadriceps
bodyweight
intermediate