Knee and Palm March
Expert Advice
Focus on a full range of motion, bringing your knees up high and extending your arms fully with each march.
How-to-do Steps
- Stand with your feet hip-width apart and arms by your sides.
- Lift one knee towards your chest while raising the opposite arm above your head.
- Lower your arm and leg back to the starting position while simultaneously raising the opposite knee and arm.
- Continue alternating in a marching motion for the desired duration.
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Muscles Worked
Knee and Palm March primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads17%
Hamstrings17%
Calves16%
Glutes16%
Shoulders17%
Chest17%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Knee and Palm March work?
Knee and Palm March primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Knee and Palm March?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Knee and Palm March suitable for beginners?
Knee and Palm March is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
