Cross Climber On A Padded Stool

Muscles worked

Setup

1. Place a stable, padded stool or step on a non-slip surface.
2. Place your hands shoulder-width apart on the edges of the stool, ensuring your wrists are directly beneath your shoulders.
3. Step your feet back into a high plank position, creating a straight line from your head to your heels with feet hip-width apart.

How to do it

1. Exhale and drive your right knee across your body toward your left elbow, rotating slightly through the hips to engage the obliques.
2. Inhale as you return your right foot to the starting position with control, avoiding any hip sagging.
3. Repeat the movement on the opposite side, driving your left knee toward your right elbow.
4. Maintain a steady, controlled tempo, focusing on the quality of the core contraction rather than speed.

Form checklist

• Keep your back flat and core braced; do not let your lower back arch or hips pike up.
• Maintain a strong push through the stool to keep your shoulders active and stable.
• Ensure your knee travels across the midline of your body to maximize oblique activation.
• Keep your gaze slightly ahead of the stool to maintain a neutral neck alignment.

Pro tips

• Think about 'crunching' your ribcage toward your opposite hip at the peak of the movement for maximum muscle fiber recruitment.
• Keep your weight shifted forward over your hands throughout the set to keep the tension on your deltoids and abs.

Make it harder

• Hold the knee-to-elbow position for 2 seconds to increase time under tension and isometric core strength.
• Perform the movement with a 'double pulse' at the top of the rotation before switching sides.

Frequently asked

What muscles does the cross climber on a padded stool work?

The cross climber on a padded stool primarily targets the deltoids, and also works the erector spinae, lats, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the cross climber on a padded stool?

The cross climber on a padded stool uses dumbbell.

Is the cross climber on a padded stool good for beginners?

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

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