Sitting Shoulder Press Toe Touch On A Padded Stool

Muscles worked

Setup

1. Sit upright on the edge of a padded stool or step with your feet flat on the floor, hip-width apart.
2. Engage your core and maintain a neutral spine with your chest lifted and shoulders pulled back.
3. Position your hands at shoulder height with elbows bent and palms facing forward, mimicking a starting shoulder press position.

How to do it

1. Exhale as you press both arms straight overhead while simultaneously lifting your right knee toward your chest.
2. Reach your left hand across your body to touch your right toe (or shin) while keeping your right arm extended upward.
3. Inhale as you return your foot to the floor and bring both hands back to the starting shoulder-height position in a controlled manner.
4. Repeat the movement on the opposite side, alternating legs and reaching hands for the duration of the set.

Form checklist

• Keep your back straight and avoid rounding your spine as you reach for your toe.
• Maintain a controlled tempo; do not use momentum to swing your legs up.
• Keep your core braced throughout the entire movement to stabilize your torso on the stool.
• Ensure your supporting foot stays firmly planted on the ground for balance.

Pro tips

• Focus on the 'crunch' sensation in your obliques by actively rotating your torso toward the lifting leg.
• Fully extend your arms at the top of the press to maximize deltoid and tricep engagement even without weights.
• Squeeze your abdominals hard at the point of contact between your hand and toe to increase muscle recruitment.

Make it harder

• Hold light dumbbells or water bottles to increase resistance on the shoulders and triceps.
• Perform the movement with a slower 3-second eccentric (lowering) phase to increase time under tension for the core.

Frequently asked

What muscles does the sitting shoulder press toe touch on a padded stool work?

The sitting shoulder press toe touch on a padded stool primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the sitting shoulder press toe touch on a padded stool?

The sitting shoulder press toe touch on a padded stool requires no equipment — just your body weight.

Is the sitting shoulder press toe touch on a padded stool good for beginners?

The sitting shoulder press toe touch 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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