라이브러리로시작 
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운동 라이브러리
March Sit (Wall)
A wall sit performed while alternately lifting the feet, training isometric quad endurance with an added single leg stability demand.
하체맨몸Isometric squat hold
주동근
대퇴사두
협응근
둔근코어고관절 굴곡근
장비
맨몸
패턴
Isometric squat hold
준비 자세
- 01Stand with your back flat against a sturdy wall.
- 02Walk the feet out and slide down until hips and knees are near 90 degrees.
- 03Set feet hip width apart with shins roughly vertical.
- 04Press the whole back into the wall and brace the trunk.
수행
- 01Hold the wall sit position and shift weight subtly onto one leg.
- 02Lift the other foot a few inches off the floor in a slow march.
- 03Place it back down under control and lift the opposite foot.
- 04Continue alternating while keeping the hips level and back on the wall.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Work 2 to 4 sets of 20 to 45 seconds of marching, or 10 to 20 total lifts.
- -Master a static wall sit of 45 seconds or more before adding the march.
- -Useful as knee-friendly quad volume in rehab or deload phases.