Exercise guide · Intermediate · Compound

March Sit (Wall): How to Do It & Muscles Worked

The march sit (wall) is a lower body exercise performed with body weight, targeting the glutes and also engaging the quadriceps, hamstrings, and calves. It involves holding a wall sit position while alternately lifting each knee towards the chest, mimicking a marching motion.

Primary muscles
Glutes
Secondary muscles
Calves , Hamstrings , Quads
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the march sit (wall)
Front view: muscles worked by the march sit (wall). Primary: glutes. Secondary: calves, hamstrings and quads.
Back view: muscles worked by the march sit (wall). Primary: glutes. Secondary: calves, hamstrings and quads.
Primary Secondary

How to do the march sit (wall)

  1. Step 1: Stand with your back against a wall and your feet hip-width apart.
  2. Step 2: Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
  3. Step 3: Lift your right foot off the ground and bring your knee towards your chest.
  4. Step 4: Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
  5. Step 5: Continue alternating between lifting your right and left foot for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the march sit (wall) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

March Sit (Wall) alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.