Shoulders · Bodyweight
Sitting Jack on a Padded Stool
How to do the sitting jack on a padded stool, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit on a padded stool with your core braced. Mimic a jumping jack from the seated position by raising your arms out and overhead while opening your knees and tapping your feet wider, then bring everything back to center. Keep a steady rhythm for a low-impact cardio effect.
- 1Your shoulders driving the arms up and out
- 2The outer hips opening as your knees spread
- 3A continuous, rhythmic tempo without pauses
Common mistakes
- Slumping back as your arms rise
- Shrugging your shoulders toward your ears
- Letting the pace drop so it loses its cardio effect
Muscles worked
The sitting jack on a padded stool mainly works the side delts, with the front delts, triceps, upper traps, upper abs, lower abs, glutes, and hip flexors assisting.
- Side DeltsPrimary
- Front DeltsSupport
- TricepsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- Hip FlexorsSupport
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
- QuadsMinor
- Rear DeltsMinor
- AdductorsMinor
Kovo programs the sitting jack on a padded stool for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.