Shoulders · Bodyweight
Marching on Spot Press
How to do the marching on spot press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand tall and march in place, lifting alternate knees to hip height. As each knee rises, press both hands overhead, then lower them as your foot returns to keep a steady marching rhythm.
- 1Hip flexors lifting each knee to hip height
- 2Shoulders pressing your hands overhead with each step
- 3A steady, coordinated march-and-press rhythm
Common mistakes
- Letting your knees stay low instead of lifting to hip height
- Arching your back as you press overhead
- Losing the rhythm so the press and march fall out of sync
Muscles worked
The marching on spot press works the front delts, hip flexors, triceps, upper traps, upper abs, lower abs, quads, glutes, calves, and side delts.
- Front DeltsSupport
- Hip FlexorsSupport
- TricepsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- CalvesSupport
- Side DeltsSupport
- ObliquesMinor
- HamstringsMinor
- Tibialis AnteriorMinor
Kovo programs the marching on spot press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.