March Sit (Wall)

AbdominalsBody WeightBeginner
March Sit (Wall) Instructions: 1. Stand with your back against a wall. 2. Walk your feet forward, approximately two feet away from the wall. 3. Start bending your knees and lower your body into a seated position. 4. Continue bending your knees until your thighs are parallel to the ground. 5. Hold this position, making sure your back is pressed against the wall. 6. Lift one foot off the floor, bringing your knee up towards your chest. 7. Lower your lifted foot back to the floor, and lift the other foot in the same manner. 8. Alternate lifting your knees for the desired number of repetitions or duration. 9. Keep your abs engaged and your back straight throughout the exercise.

How to perform the March Sit (Wall)

  1. Set up. Set up in a stable, balanced starting position appropriate for the March Sit (Wall) using your body weight.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your abdominals rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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