Shoulders · Bodyweight
Sitting Shoulder Press and Hip Abduction on a Padded Stool
How to do the sitting shoulder press and hip abduction 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 tall on a padded stool with your core braced and arms bent at shoulder height. Press both arms overhead while simultaneously lifting one knee out to the side to abduct the hip. Lower the arms and leg together, then alternate the working leg each rep.
- 1Your shoulders driving the arms straight overhead
- 2The outer hip working as your knee opens to the side
- 3A tall, stable torso connecting the upper and lower movement
Common mistakes
- Arching your lower back as you press overhead
- Slumping or leaning to one side as the leg lifts
- Rushing so the arm and leg fall out of sync
Muscles worked
The sitting shoulder press and hip abduction on a padded stool mainly works the front delts, with the triceps, side delts, upper traps, upper abs, lower abs, obliques, glutes, and hip flexors assisting.
- Front DeltsPrimary
- TricepsSupport
- Side DeltsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- GlutesSupport
- Hip FlexorsSupport
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- Rear DeltsMinor
Kovo programs the sitting shoulder press and hip abduction 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.