Band-Resisted March
An alternating standing march against a band held at the waist.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Locomotion trunk stability
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Alternating
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Secure a resistance band at waist height to a fixed post or bar behind you.
- Face away from the anchor and hold the band ends at the sides of the waist with light backward tension.
Do the rep
- Stand tall and raise one knee toward hip height without leaning back.
- Lower that foot, regain balance and repeat with the other leg.
What counts as a rep
One rep raises and lowers one knee while the trunk stays upright; count both sides together.
One rep raises and lowers one knee while the trunk stays upright; count both sides together.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the pelvis level.
- Use a stronger band when the reps get easy.
Common mistakes
Leaning back against the band
What you seeThe ribs lift and the lower back arches as the knee rises.
FixUse less tension and a lower knee lift.
An upright trunk preserves control during the march.
Stop the set if
- Stop if you feel sharp pain.
- End the set if you lose balance or the band shifts.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app