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Standing Marches – A Basic Warm Up Routine Exercise 

Standing march is a full-body workout that activates muscles in the lower and upper body, including the glutes, abdominal muscles, and your 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 of time.

Equipment: No equipment

Level: Beginners to advanced

Works on muscles: Quadriceps, Hamstrings, Hip Flexors, Calves, Gluteals.

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

O’Coach Free Tip

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

Steps to perform Standing March 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.

Benefits of Standing March:

Many experts recommend doing standing marches. It is a low-impact aerobic activity that warms up the muscles and prepares the body for basic and more intense exercises. And a great way to get your heart rate up without putting too much strain on your joints. By marching in one place, you raise your heart rate and signal your body to pump more oxygen and blood to your muscles to help them move more efficiently. Standing marches benefit the body in many ways:

  • Increasing core stability.
  • Mobilize your joints to prevent injuries.
  • Improving overall strength and posture.
  • Prepare the body for strenuous exercise.
  • Creates stability and balance on both sides of the body.
  • Strengthening the muscles of your quadriceps, hamstrings and hip flexors.

How and when to include standing marches in your routine?

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 standing marches with the O’Coach custom workout app.

2 mins Standing Marches with O’Coach app:

Standing march in a place is a simple yet effective way to get exercise for busy professionals. It can be performed anywhere so if you don’t have time to move from your desks. You can perform this exercise just by standing in your place. Like, if you’ve only got 5-10 mins between your next meeting, doing a little bit of march with O’Coach app can improve your cardiovascular system and keep you energized for your meeting.

O’Coach custom workout app helps us manage and perform your daily workouts. Especially for people with desk jobs, it makes it easy for them to fit basic exercises into their routine schedule.

Full Plan Details
Standing Marches
10 sec
Standing Marches
15 sec
10 sec
Standing Marches
35 sec
10 sec
Standing Marches
45 sec
Standing Marches
10 sec

Improves your balance and posture
Download the O’Coach App with 2 mins standing marches routine

Download the 100% free O’Coach custom workout app to perform your daily 2-5 mins workout with the O’Coach app.

  • You can also create your own custom workout routine according to your need and preferences.
  • You can add reminder schedules for your exercises based on your convenience and requirements.
  • You can create a small community with your friends and supporting family members to keep you motivated and ensure progress.
Download now!
Know more

The sitting pandemic:


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 marches 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 standing marches 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.

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