March Sit (Wall)

Setup

1. 01Stand with your back flat against a sturdy wall.
2. 02Walk the feet out and slide down until hips and knees are near 90 degrees.
3. 03Set feet hip width apart with shins roughly vertical.
4. 04Press the whole back into the wall and brace the trunk.

Execution

1. 01Hold the wall sit position and shift weight subtly onto one leg.
2. 02Lift the other foot a few inches off the floor in a slow march.
3. 03Place it back down under control and lift the opposite foot.
4. 04Continue alternating while keeping the hips level and back on the wall.

Checkpoints

• -Hips stay level; the pelvis does not tip when a foot lifts.
• -The lower back stays in contact with the wall.
• -Thighs remain near parallel to the floor for the whole set.
• -The march is slow and deliberate, not a quick tap.

Common mistakes

• -Creeping upward on the wall as the quads fatigue.
• -Letting the hips shift and sag toward the lifted-leg side.
• -Pushing hands on the thighs for support.
• -Marching so fast the stability demand disappears.