Legs · Balance
Supported March
The Supported March mainly trains your glutes and quads. Also working: abs and calves.
Bodyweight
Stable
How to do it
- Stand tall next to the frame
- Slowly lift one knee to hip height
- Hold for one second at the top
- Set it down quietly and switch: every step counts
Coach’s tip
Every step is a short single-leg stand. Slow is harder than fast here. Your torso stays still and doesn’t tip to the side.
Setup
Grip
One hand on the frame
Load
Bodyweight
You need
Nothing extra
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (balance). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Supported March work?
Mainly the glutes and quads. The abs and calves help.
What can I do instead of the Supported March?
For the same movement: Single-Leg Stand, Tandem Stand and Single-Leg Stand, Eyes Closed. In DCFT you swap with one tap.
DCFT
The Supported March in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.