Standing March
Driving one knee up at a time while standing tall - a hip-flexor and single-leg stability drill that doubles as a runner-specific warm-up.
Equipmentbodyweightresistance band
Muscleship flexorsglutescore
Setup
Stand tall with feet hip-width. For resistance, loop a mini-band around both feet or ankles.
How to do it
- Drive one knee up to hip height, keeping the standing leg straight and strong.
- Pause briefly at the top with the torso tall and the pelvis level.
- Lower the foot under control and repeat on the other side.
- Keep the arms moving in a natural running rhythm.
Common mistakes
- Leaning back or hitching the hip to get the knee higher.
- Letting the standing knee cave inward.
- Rushing - it is a control drill, not a sprint.
Scale it
Easier: Lower knee height, or a hand on a wall for balance.
Harder: Add a band, hold each top position for 2 seconds, or add a light ankle weight.