Exercise guide
Weighted Seated Marching On A Chair
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This exercise targets the hip flexors and lower abdominals, providing a stable way to build core strength and hip mobility while seated. Adding weight increases the demand on the quadriceps and deep core stabilizers compared to the bodyweight version.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
- Hold a single dumbbell or weight plate vertically on top of your right thigh, securing it with your hand.
- Engage your core and pull your shoulders back to maintain a tall, neutral spine.
How to do it
- Exhale as you lift your weighted knee toward the ceiling as high as possible without rounding your lower back.
- Pause for one second at the top of the movement to maximize the contraction in your hip flexors and abs.
- Inhale as you slowly lower your foot back to the floor with a controlled 2-second tempo.
- Transfer the weight to your left thigh and repeat the movement, alternating sides for each repetition.
Form checklist
- Keep your torso completely still; do not lean back or side-to-side to create momentum.
- Maintain a 90-degree angle at the knee throughout the entire lift.
- Ensure your supporting foot remains firmly planted on the ground for stability.
- Keep your chest lifted and avoid shrugging your shoulders toward your ears.
Pro tips
- Focus on the mind-muscle connection by imagining your lower abs doing the work to pull your thigh upward.
- To increase abdominal recruitment, exhale forcefully through pursed lips as you lift the weight.
Make it harder
- Perform all repetitions on one leg before switching to the other to increase local muscle fatigue.
- Slow the lowering phase (eccentric) to 4 seconds to increase the time under tension for the hip flexors.
Frequently asked
- What muscles does the weighted seated marching on a chair work?
- The weighted seated marching on a chair primarily targets the quadriceps, and also works the hip flexors and obliques as secondary muscles.
- What equipment do you need for the weighted seated marching on a chair?
- The weighted seated marching on a chair requires no equipment — just your body weight.
- Is the weighted seated marching on a chair good for beginners?
- Yes. The weighted seated marching on a chair is a beginner-friendly movement and a strong foundation to build on.