Legs · Bodyweight
Seated Marching on a Chair
How to do the seated marching on a chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit tall on the front edge of a chair with feet flat and hands resting on your thighs or the seat. Lift one knee up toward your chest, lower it, then lift the other, marching in place at a steady, controlled pace.
- 1Your hip flexors lifting each knee toward the chest
- 2A tall spine and braced core through the march
- 3Even, controlled steps on both legs
Common mistakes
- Slumping or rounding the back as you lift
- Yanking the knee up with momentum
- Leaning back to swing the leg higher
Muscles worked
The seated marching on a chair mainly works the hip flexors, with the lower abs and quads assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- QuadsSupport
- Upper AbsMinor
- ObliquesMinor
- Tibialis AnteriorMinor
Kovo programs the seated marching on a chair 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.