Sitting Side Step Tuck On A Padded Stool

Muscles worked

Setup

1. Sit on the edge of a padded stool or flat bench, gripping the sides behind your hips for stability.
2. Place a light dumbbell vertically on the floor and secure it firmly between your feet, squeezing it with your arches.
3. Lean your torso back at a 45-degree angle to engage your core and lift your feet off the floor, extending your legs slightly to one side of the stool's midline.

How to do it

1. Exhale as you pull your knees toward your chest in a tucking motion, lifting the dumbbell up and over an imaginary center point.
2. Inhale as you extend your legs back out to the opposite side without letting the dumbbell touch the floor.
3. Reverse the movement, tucking the knees back in and 'stepping' the weight back to the starting side in a controlled, rhythmic arc.
4. Maintain a steady tempo, focusing on a 1-second tuck and a 2-second extension.

Form checklist

• Keep your chest lifted and avoid rounding your spine as you tuck.
• Maintain constant tension on the dumbbell by squeezing your feet together throughout the set.
• Ensure the movement is driven by your abs and hips rather than momentum.
• Keep your feet elevated off the ground for the entire duration of the exercise.

Pro tips

• Focus on the 'peak contraction' by squeezing your abs hard at the top of the tuck as you transition sides.
• Visualize drawing a wide 'U' or 'rainbow' shape with the dumbbell to maximize oblique activation during the lateral phase.

Make it harder

• Increase the weight of the dumbbell held between your feet.
• Perform the movement with your hands hovering off the bench to force your core to stabilize your entire body weight.

Frequently asked

What muscles does the sitting side step tuck on a padded stool work?

The sitting side step tuck on a padded stool primarily targets the quadriceps, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the sitting side step tuck on a padded stool?

The sitting side step tuck on a padded stool uses dumbbell.

Is the sitting side step tuck on a padded stool good for beginners?

The sitting side step tuck on a padded stool is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• All Fours Squat StretchBeginner · quadriceps