Exercise guide
Sitting Jack On A Padded Stool
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This low-impact variation of the jumping jack builds cardiovascular endurance and coordination while targeting the shoulders, chest, and legs from a stable seated position. It is an excellent way to engage the core and major muscle groups without the joint stress of traditional jumping.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a padded stool or flat bench with your feet together and flat on the floor.
- Engage your core and maintain a neutral spine with your chest lifted and shoulders back.
- Start with your arms resting at your sides, palms facing forward.
How to do it
- Exhale as you simultaneously jump both feet out wide and swing your arms out to the sides and overhead in a wide arc.
- Inhale as you quickly jump your feet back to the center and bring your arms back down to your sides.
- Maintain a brisk, rhythmic tempo, ensuring your feet touch the ground lightly on each repetition.
Form checklist
- Keep your torso upright and avoid leaning back against the stool or slouching.
- Ensure your knees stay aligned with your toes when jumping your legs out.
- Keep your core braced throughout the movement to stabilize your pelvis.
- Move your arms through a full range of motion to maximize shoulder and chest engagement.
Pro tips
- Focus on a slight 'squeeze' of the chest as your arms reach the top of the movement to better engage the pectorals.
- Actively push through the balls of your feet when jumping out to increase quadriceps and glute activation.
Make it harder
- Hold light dumbbells or wrist weights to increase the resistance on the deltoids and pectorals.
- Perform the movement at a maximum speed for 30-second intervals to turn it into a high-intensity cardio burst.
Frequently asked
- What muscles does the sitting jack on a padded stool work?
- The sitting jack on a padded stool primarily targets the glutes and quadriceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the sitting jack on a padded stool?
- The sitting jack on a padded stool requires no equipment — just your body weight.
- Is the sitting jack on a padded stool good for beginners?
- The sitting jack on a padded stool is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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