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Stationary March

pull up bar dip station exercise - intermediate stationary march
The Essential Speed and Agility Move.

Each of the workouts in this series begins with the Stationary March because it teaches you the fundamentals of speed and agility. You can add resistance, movement, change the speed, change the rhythm and add kick outs or hip rotations. All these variations make up the bulk of traditional speed and agility exercises. These are the same exercises that guys like Hussein Bolt and NFL running backs use during their track workouts.

The Stationary March is also a great exercise for slimming your waistline and building dynamic strength and flexibility in your lower abdominals, hip flexors, glutes and hamstrings.

The first four steps of this exercise are critical because they deal entirely with your posture. Maintaining great posture while you exercise is the secret to getting great abs. To learn more secrets about great posture read Excellent Posture as a Fitness Goal.

Exercise Type: Lower Body
Repetitions: 10 - 20


1. Suck in your stomach. Keep it held in through out the exercise.
2. Move your center of balance off your heels and towards the middle of your feet.
3. Tuck your hips underneath you by flexing your gluteal muscles.
4. Keep you shoulders back and relaxed.
5. Raise one knee up making sure that your foot moves straight up underneath your body, not out in front.
6. Flex your foot and ankle upward. (Pull up with your toes)
7. At its highest position, your flexed ankle should pass directly by your support knee.
8. Lower your foot and knee to the start position.
9. Arm action is normal.