Weighted Plate Overhead March Exercise Guide
Exercise Profile
- Target
- Thighs
- Equipment
- Weighted
- Body Part
- Thighs
- Primary Muscle
- Thighs
- Secondary Muscles
- Hamstrings, Calves, Adductor Magnus, Gastrocnemius, Hip Flexors, Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Overhead Weighted March
Visualised Target Muscle Groups
Front
Back
How to: Weighted Plate Overhead March
- Stand tall with feet shoulder-width apart and hold a weight plate overhead with both arms fully extended.
- Engage your core and lift your right knee towards your chest while keeping the weight stable overhead.
- Lower your right leg and repeat with your left knee.
- Continue alternating legs while maintaining a steady pace.
Common Mistakes
- Leaning too far forward or backward.
- Straining the neck by looking up excessively.
- Not lifting the knees high enough during the march.
Modifications
- Use a lighter weight to start if needed.
- Perform the march without weights to focus on form.
Tips
- Engage your core to maintain balance while marching.
- Keep your shoulders in a relaxed position throughout the movement.
- Ensure the weight is secured to avoid dropping while performing the exercise.
Weighted Plate Overhead March Alternatives
Tags
strength
thighs
overhead
balance
core
weighted
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