Legs · Bodyweight
Standing March with Shoulders Extension
How to do the standing march with shoulders extension, 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
Stand tall with your feet hip-width apart and arms raised in front of you. Drive one knee up toward your chest while sweeping both arms back into shoulder extension, then lower and switch sides. Keep a steady rhythm, coordinating the knee drive with the arm sweep to warm up the hips and shoulders together.
- 1Your hip flexor lifting the knee while your shoulders open back
- 2Your core staying tall and balanced on the standing leg
- 3A smooth, rhythmic coordination between knee and arms
Common mistakes
- Leaning back to swing the knee up instead of lifting it
- Letting your shoulders shrug as your arms sweep back
- Rushing so the movement gets sloppy and loses control
Muscles worked
The standing march with shoulders extension mainly works the hip flexors, with the lats, lower abs, quads, glutes, and rear delts assisting.
- Hip FlexorsPrimary
- LatsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- Rear DeltsSupport
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- HamstringsMinor
- CalvesMinor
- Tibialis AnteriorMinor
Kovo programs the standing march with shoulders extension 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.