The wall sit march is a variation of the wall sit that increases difficulty and adds a stabilization element.
 
Stand with your back to a wall and feet in front of it as far as needed for the desired squat position. Most commonly wall sits are done with 90-degree angles at the hip and knee, but other angles and depths can be used to work on specific positions.
 
With your back supported against the wall, slide down into the chosen squat position and hold. Lift one foot off the floor while maintaining your position with the other leg, then switch. Less elevation and time with each lift will be easiest; lifting the foot higher and keeping it off the floor longer will increase difficulty.
 
Purpose
The wall sit march is a simple isometric leg exercise for building strength in a specific squat position, or to minimize strength loss during injuries that prevent squatting and similar. It can also be used as an early part of a progression to return to squatting and similar exercises following an injury. It’s a more difficult variation of the wall sit that includes a hip-stability element. It can also be used as a step in a progression to longer single-leg holds.
 
Programming
The wall sit march can be done for 2-5 sets of 30-60-seconds, or for a specific number of reps—usually 10-20/leg.