warmup pattern · low impact
Seated march
Hip flexors · Core
Equipmentchair
Positionseated
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Sit toward the front of a stable chair with both feet down.
- Lift one foot a few inches, lower it, and switch sides.
- Keep the movement controlled rather than leaning back.
Three useful cues
- Sit tall
- Alternate smoothly
- Exhale as the knee lifts
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Rocking backward
- Pulling on the chair
Make it easier
Reduce the demand.
Lift each heel while keeping the toes down.
Make it harder
Add one challenge.
Add opposite-arm reaches.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.