March Sit (wall)
March Sit (wall) is a safe first rung on the ladder and works before or after your main squat.
How to do March Sit (wall)
- Stand with your back against a wall and your feet hip-width apart.
- Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
- Lift your right foot off the ground and bring your knee towards your chest.
- Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
- Continue alternating between lifting your right and left foot for the desired number of repetitions.
March Sit (wall) Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common March Sit (wall) Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than March Sit (wall)
Swap March Sit (wall) For
March Sit (wall) — Frequently Asked Questions
How do you do the March Sit (wall)?
Stand with your back against a wall and your feet hip-width apart. Slowly slide your back down the wall until your knees are bent at a 90-degree angle. Lift your right foot off the ground and bring your knee towards your chest. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the March Sit (wall) work?
The March Sit (wall) primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the March Sit (wall) should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the March Sit (wall) good for beginners?
Yes. The March Sit (wall) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the March Sit (wall)?
Try the Dumbbell Straight Leg Deadlift, Band Squat or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
