You’ve likely heard of the goblet squat — a squat variation that calls for holding a kettlebell or dumbbell in front of your body. But have you tried the goblet march? The setup is much the same, but instead of squatting down, you lift your knees up for this move.
Even without weight, marching trains balance, coordination, and joint function in the hips and knees. Marching in place while holding a weight at your chest heightens these benefits and also builds strength in your grip, core, and back. If you want stronger abs, better posture, and improved mobility as you age, the goblet march is where it’s at.
Marching in place sounds easy, but intention and intensity are important components of the exercise. To fully reap the rewards, it’s important to be mindful of some common pitfalls: assuming a slumped posture, taking too-small steps, or rushing the move.
Instead, focus on standing as tall as you can, bracing your core, and, if using a kettlebell, squeezing the weight throughout the movement. With each leg raise, flex your foot as if you’re drawing your toes toward your shin; try to lift your legs so your thigh is parallel to the floor, or even a bit higher.
Finally, move slowly and with control. Marching is not a sprint, so don’t feel the need to rush. If you can’t complete the rep count you’ve selected, break up the reps or use a lighter weight to avoid sacrificing form and pace.
Instructions:
- Stand with your feet about hip width apart and hold a weight goblet-style, grasping it with both hands at chest height.
- Shift your weight onto one foot while you raise the other with control. Draw the raised knee up to hip height.
- Keep your shoulders stacked squarely over your hips. Engage your core muscles and don’t let your body sway from side to side.
- Lower that foot with control, without rushing, and repeat on the opposite side. Each step counts as one marching rep.
- Perform three to five sets of 20 marches. Do these as part of your warm-up or during your workout as an activation exercise.
Additional Tips:
- Draw your shoulder blades together and maintain a proud posture.
- Remember to breathe. A good rule of thumb is to inhale deeply for two steps and exhale fully for two steps.
- Aim to raise your knee to at least hip height.
- You can use a kettlebell or dumbbell for this move. (A kettlebell will be more challenging to your grip.)
4 Weighted-March Variations
Single Rack March
Perform three to five sets of 10 marches per side.
Full Instructions
- Stand with feet about hip width apart and hold a single weight racked on one shoulder, grasping it with one hand. Extend your free arm at your side or slightly away from your body and maintain tension through it.
- Keeping your chest proud, core braced, and shoulders squared over your hips, shift your weight onto one foot while you raise the other with control. Draw the raised knee up to hip height.
- Lower that foot with control and repeat with the opposite leg. Each step counts as one marching rep.
- Perform three to five sets of 10 marches per side.
Double Rack March
Perform three to five sets of 20 marches.
Full Instructions
- Stand with feet about hip width apart and hold two weights, one racked on each shoulder.
- Keeping your chest proud, core braced, and shoulders squared over your hips, shift your weight onto one foot while you raise the other with control. Draw the raised knee up to hip height.
- Lower that foot with control and repeat with the opposite leg. Each step counts as one marching rep.
- Perform three to five sets of 20 marches.
Single Overhead March
Perform three to five sets of 10 marches per side.
Full Instructions
- Stand with feet about hip width apart and hold a single weight racked on one shoulder. Press that weight overhead, taking care to keep your shoulder engaged and drawn down away from your ear. Extend your free arm at your side or slightly away from your body and maintain tension through it.
- Keeping your chest proud, core braced, and shoulders squared over your hips, shift your weight onto one foot while you raise the other with control. Draw the raised knee up to hip height.
- Lower that foot with control and repeat with the opposite leg. Each step counts as one marching rep.
- Perform three to five sets of 10 marches per side.
Double Overhead March
Perform three to five sets of 20 marches.
Full Instructions
- Stand with feet about hip width apart and hold two weights, one racked on each shoulder. Press the weights overhead, taking care to keep your shoulders engaged and drawn down away from your ears.
- Keeping your chest proud, core braced, and shoulders squared over your hips, shift your weight onto one foot while you raise the other with control. Draw the raised knee up to hip height.
- Lower that foot with control and repeat with the opposite leg. Each step counts as one marching rep.
- Perform three to five sets of 20 marches.
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