Exercise guide
Sitting Lateral Raise StepOut On A Padded Stool
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This dynamic seated exercise combines shoulder abduction with lateral hip mobility to engage the deltoids, glutes, and quadriceps simultaneously. It is an effective low-impact movement for improving coordination, lateral stability, and active range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a padded stool or step with your feet flat on the floor and knees bent at 90 degrees.
- Position your arms at your sides with palms facing inward and thumbs pointing forward.
- Engage your core and maintain a tall, neutral spine with your chest lifted.
How to do it
- Simultaneously raise both arms out to the sides to shoulder height while stepping one foot out wide to the side.
- Exhale during the outward movement, focusing on a controlled tempo and keeping the arms parallel to the floor.
- Inhale as you return your arms to your sides and step the foot back to the starting position.
- Perform all repetitions on one side to fatigue the glute and deltoid before switching to the other leg.
Form checklist
- Keep a slight, soft bend in the elbows throughout the lateral raise.
- Ensure the stepping knee stays aligned with the toes and does not collapse inward.
- Maintain an upright torso; avoid leaning away from the stepping leg to compensate.
- Keep your shoulders depressed and away from your ears to avoid shrugging.
Pro tips
- Lead the arm movement with your elbows rather than your hands to maximize lateral deltoid recruitment.
- Press the heel of the stepping foot firmly into the ground at the end of the range to increase glute activation.
- Focus on the mind-muscle connection by visualizing the side of your shoulder and hip working in perfect synchronization.
Make it harder
- Add a two-second pause at the peak of the movement when the arms are raised and the leg is extended.
- Increase the speed of the step-out while maintaining strict control to add a light cardiovascular challenge.
Frequently asked
- What muscles does the sitting lateral raise stepout on a padded stool work?
- The sitting lateral raise stepout on a padded stool primarily targets the deltoids, and also works the rotator cuff and trapezius as secondary muscles.
- What equipment do you need for the sitting lateral raise stepout on a padded stool?
- The sitting lateral raise stepout on a padded stool requires no equipment — just your body weight.
- Is the sitting lateral raise stepout on a padded stool good for beginners?
- Yes. The sitting lateral raise stepout on a padded stool is a beginner-friendly movement and a strong foundation to build on.