SHIFT Fit
Supine alternating march
Supine alternating march: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie with both knees bent and feet flat.
- Lift one bent leg then replace it. Keep the pelvis level.
- 2 sets × 4 reps per side; 60s rest between sets. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep the pelvis level.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 4 reps per side; 60s rest between sets. | mat |
| beginner | 2 sets × 6 reps per side; 60s rest between sets. | mat |
| beginner | 3 sets × 6 reps per side; 75s rest between sets. | mat |
| beginner | 2 sets × 5 reps per side; 75s rest between sets. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Rushing; lifting the knees beyond control; adding jumps or twisting the knees. Exercise check: Keep the pelvis level.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.