Standing March

Hip Flexors, CoreBodyweight

A simple warm-up move driving knees high to prime your hips and core without stressing your spine.

How to do it

1Stand tall, roll your shoulders back, and keep a natural curve in your lower back.

2Smoothly drive one knee up to hip height or as high as comfortably possible.

3Lower your foot back to the floor under control.

4Drive the opposite knee up while keeping your torso tall.

5Continue alternating legs at a steady, controlled pace.

Common mistakes

Rounding your lower back as your leg lifts, which strains your spine and cuts core engagement.

Leaning back to cheat the height, throwing off your balance.

Letting your foot slam down instead of planting it quietly.

Breathing

Exhale as you drive your knee up, inhale as you lower your foot to the floor.

Make it harder or easier

To make it easier, lift your knee to a lower height; to make it harder, pause at the top for 1–2 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.