March (Sled)

A marching movement performed while pulling a weighted sled to develop hip flexor and quadriceps strength.

Instructions

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
2. Face the sled, backing up until there is tension in the line. Maintain an upright posture.
3. Grasp the handles with both hands at about waist level.
4. Lift one knee toward your chest in a marching motion while maintaining tension on the rope.
5. Lower that leg and immediately lift the opposite knee, creating a rhythmic alternating pattern.
6. Continue marching backward, pulling the sled closer with each repetition as you move.

Tips

• Maintain an upright torso and engage your core throughout the movement.
• Control the pace of the march; avoid moving too quickly, which compromises form.
• Keep the rope under constant tension without allowing slack.
• Drive the knee lift from the hip flexor, not from momentum.
• This exercise effectively develops hip flexor strength and coordination.