Wall Sit March

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Wall Sit March, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Place the back on the wall, step the feet forward and settle at a depth where both full feet stay planted.

Execution

- Keep the wall sit, shift as little as possible and lift one foot a few centimetres; set it down fully before changing sides.

Range, tempo and breathing

- Work for 3 × 20–60 seconds with clean, repeatable repetitions. Slow down or end the set as soon as the movement path changes.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not bounce between feet, let the knees collapse or slide lower as you march. Use a higher sit or smaller foot lift.

Regression and progression

- Shorten the hold, reduce the lever or use more support while keeping the same position.

- Add a few seconds only after the full set stays steady; then use a slightly longer lever.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.