Seated march
A seated march lifts one knee a hand's width off the chair, then the other, in a steady rhythm. It gets the hips and legs moving when you can't leave your desk, for about 30 seconds.
How to do the seated march
- Sit tall, holding the sides of the seat if you like.
- Lift one knee a hand's width, lower it, then the other.
- Keep a steady rhythm.
What it works
- Hips
- Legs
How long and how often
In a movement break it's about 30 seconds of steady movement, about 35 seconds in total, and it can come up in the “Hips & low back”, “Full-body reset” and “Discreet” classes. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.
Tips
- Sit tall
- Small, steady lifts
- Keep breathing
Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.
Try it with the guided 3D figure →
Standing hip-flexor stretch
Sit-to-stand
Mini squat
Calf raises