Stool Seated Jack
Seated jacks offer a low-impact way to boost coordination & warm up muscles. Great for anyone needing a gentle, effective exercise!
The Stool Seated Jack is a compound exercise that mainly works the hip abductors (outer thighs) and shoulders, with help from the core and chest. No equipment needed: it uses just your bodyweight.
Stool Seated Jack Muscles Worked
Primary
Hip Abductor (gluteus medius); Side Shoulder (lateral deltoid)
Secondary
Obliques; Upper Chest (pectoralis major, clavicular head)
Stool Seated Jack Variations and Alternatives
How to do the Stool Seated Jack
Begin by sitting in the middle of a padded stool or bench with your feet flat on the floor, legs together, and arms resting by your sides. Keep your back straight and chest up.
In a smooth motion, simultaneously open your legs out to the sides and raise your arms laterally until they are parallel to the floor. Keep your arms and legs straight as you perform this movement, engaging your shoulder muscles and hip abductors.
Pause briefly in this extended position, with your arms and legs forming a "X" shape with your body.
Return to the starting position by bringing your legs back together and lowering your arms back to your sides.
Repeat the motion for the desired amount of repetitions and sets, ensuring smooth and controlled movements throughout.
This exercise is great for improving hip mobility and coordination, as well as lightly engaging multiple muscle groups in a low-impact manner. It is suitable for warm-up routines or as a light cardiovascular exercise when done with increased speed and higher repetitions.
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Stool Seated Jack FAQs
What muscles does the Stool Seated Jack work?
The Stool Seated Jack mainly works the hip abductors (outer thighs) and shoulders, with help from the core and chest. The main muscles are the gluteus medius and lateral deltoid.
What equipment do you need for the Stool Seated Jack?
None. The Stool Seated Jack is a bodyweight exercise, so you can do it anywhere.
Is the Stool Seated Jack a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Stool Seated Jack variations and alternatives?
Similar exercises include the Stool Forward Hop, Stool Plank Jack, Stool Towel Seated Jack and Chair Seated Jack.
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