Strength Training
March in Place
March in Place is a low-impact warm-up that works your legs through alternating knee lifts while gently raising your heart rate.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand with your feet hip-width apart.
- Lift one knee to a comfortable height in front of you.
- Return that foot to the floor beneath your hip.
- Continue alternating knee lifts in a steady rhythm for your planned time.
- Finish with both feet planted on the floor.
Form cues
- Swing the opposite arm with each lift.
- Land quietly.
- Breathe evenly.
Common mistakes
- Leaning backwardUse a smaller knee lift so your torso stays upright.
- Locking the supporting kneeKeep a slight bend in the leg that stays on the floor.
Safety
High knee lifts or fatigue can make you lose your balance, especially on an uneven or slippery surface.
- Use a clear, level surface with secure footing.
- Keep a sturdy counter within reach if you feel unsteady.
- End the interval before fatigue makes your steps unstable.
If standing marches cause hip or knee pain, or balance is difficult, try seated marching or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 30–60 seconds
- Rest
- 30 sec
Start at a pace that lets you speak in full sentences.