Legs · Bodyweight
Sitting March on a Chair
How to do the sitting march 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
- Compound
How to do it
Sit tall on a sturdy chair with your feet flat on the floor. Lift one knee toward your chest, lower it, then lift the other, marching in place at a steady rhythm while keeping your torso upright.
- 1Feel your hip flexors lift each knee toward your chest
- 2Keep your chest tall and your core lightly braced
- 3Drive the knees up with control on a steady beat
Common mistakes
- Don't slump or lean back into the chair
- Avoid letting your feet drag; lift them cleanly
- Don't rock your torso to swing the knees up
Muscles worked
The sitting march on a chair mainly works the hip flexors, with the lower abs, quads, and tibialis anterior assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- QuadsSupport
- Tibialis AnteriorSupport
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
Kovo programs the sitting march 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.