How to do the March Sit (wall)
March Sit (wall) is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
March Sit (wall) demonstration · © GymiaFit
March Sit (wall) at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
March Sit (wall) step by step
- 1Stand with your back against a wall and your feet hip-width apart.
- 2Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
- 3Lift your right foot off the ground and bring your knee towards your chest.
- 4Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
- 5Continue alternating between lifting your right and left foot for the desired number of repetitions.
March Sit (wall) — questions
What muscles does the March Sit (wall) work?
The March Sit (wall) primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the March Sit (wall)?
None — the March Sit (wall) uses your bodyweight only, so it works at home with nothing but floor space.
Is the March Sit (wall) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the March Sit (wall)?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the March Sit (wall) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.