Cardio

Seated marching (hip marching)

Lifting alternate knees while sitting — strengthens hips and thighs and gets you moving from a chair.

Beginner Low impact Sturdy chair
Movement diagram for Seated marching (hip marching): seated on a chair to seated, knee lifted
Original diagram — start and finish positions.

How to do it

  1. Sit upright on a stable chair without leaning on the back, holding the sides of the chair.
  2. Lift your left leg with the knee bent as far as is comfortable.
  3. Place your foot down with control.
  4. Repeat with the opposite leg. The NHS suggests 5 lifts with each leg to start.

Form tips

  • Sit tall throughout.
  • Add arm swings to raise your heart rate.

Common mistakes

  • Slumping back into the chair.

Easier and harder

Make it easier

Make the lift smaller.

Make it harder

Speed up and add arm pumps, or march for a set time.

Sources

  1. NHS: Sitting exercises — checked 3 Oct 2026

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