Standing Marches is a full-body workout that activates lower and upper body muscles, including the glutes, abdominal muscles, and entire core. It helps you improve balance by working on both sides of the body and increasing tolerance for single-leg balance for brief periods.

Equipment: No equipment

Level: Beginners to advanced

Works on muscles: Quadriceps, Hamstrings, Hip Flexor, Calves and Glutes.

Check out our exercises article for more videos of the full-body mobility workout routine.

How do you perform standing marches correctly?

Step 1:
Raise your left knee to hip height at a time towards your chest while standing on your right leg

Tip: Keep your upper body straight

Step 2:
Raise your right foot and repeat the movement

Tip: Make sure not to pause between steps

Step 3:

Keep alternating sides until the set is complete and move forward

Tip: Make your movements slow and controlled

O’Coach Free Tip

  • Make sure you keep your body straight throughout the movement
  • Lift your knee as high as comfortable

Can standing marches be done without any equipment?

Yes, standing marches can be done at home, at the office or anywhere you want without any equipment. 
All you need is 2 mins of your time, enough space to stand and move your legs freely. In today's world, everyone is incredibly busy in their lives. But lying down and not moving your body is not an option. Instead of lying down, give your body 2-5 minutes to perform a standing march.

Related exercises that you should check:

What are the benefits of doing standing marches?

Many experts recommend doing a standing march. It is a low-impact aerobic activity that warms up the muscles and prepares the body for basic and more intense exercises. Standing march benefits the body in many ways:

benefits of standing marches

Is there any mobile app that can help me create my own workout?

Yes, there are several mobile apps available that can help you create a customized workout program based on your fitness level, goals, and preferences. Some popular options include:

2 mins! Standing march with O’Coach app

By incorporating 2 mins! Standing marches into your morning routine, you can wake up your muscles and improve your overall energy levels. Also, standing marches work on your hip flexors and core muscles, so you’ll be setting yourself up for better posture and improved balance throughout the day.
To add this workout to your daily routine, you can create your own custom workout routine as per your needs or preferences or simply download the exercise.

Click here to check out the full detailed Standing marches exercise plan

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Know more

The sitting pandemic:

O'Coach Fitness App - The solution for modern sendentary lifestyle problems


Almost every desk job requires more than 8 hours of continuous sitting and demands them to sit continuously which results in a sedentary lifestyle. Studies have linked a sedentary lifestyle with being overweight and obese.


The best way to keep your body moving is by adding standing march to your routine. This workout is so basic and takes so little time that even the busiest person can fit it into their schedule.

And people who have obesity, doing a standing march as a part of a full-body joint mobility program (less than 5 minutes) with the O’Coach app works wonders for them. Because standing marches are a simple and quick way to make your body ready. It can be done anywhere, anytime, and with anyone. The best thing is that it doesn’t require any additional equipment.