Sitting StepOut Knee Tuck On A Padded Stool

Muscles worked

Setup

1. Sit on the front edge of a padded stool with your feet flat on the floor and knees bent.
2. Place your hands behind your glutes on the stool for support and lean your torso back at a 45-degree angle.
3. Engage your core and lift your chest to maintain a neutral spine.

How to do it

1. Exhale as you pull your right knee toward your chest while simultaneously stepping your left foot slightly outward for balance.
2. Inhale as you return the right foot to the floor and reset your posture.
3. Repeat the movement by tucking the left knee toward the chest while the right leg steps out to stabilize.
4. Maintain a steady, controlled tempo, focusing on the contraction in the lower abs and obliques.

Form checklist

• Keep your back straight; avoid rounding the lumbar spine as the knee tucks.
• Ensure the movement is driven by the core rather than just the hip flexors.
• Keep your shoulders down and away from your ears to avoid neck tension.
• Maintain a light touch with your hands to ensure the abdominal muscles are doing the majority of the work.

Pro tips

• Imagine pulling your belly button toward your spine during the tuck to maximize deep transverse abdominis activation.
• Pause for a half-second at the peak of the tuck to emphasize the oblique engagement and peak contraction.

Make it harder

• Hover both feet off the ground throughout the entire set to maintain constant tension on the abdominal wall.
• Extend the non-tucking leg fully straight out in front of you to increase the lever length and core demand.

Frequently asked

What muscles does the sitting stepout knee tuck on a padded stool work?

The sitting stepout knee tuck on a padded stool primarily targets the hip flexors and quadriceps, and also works the abs, glutes, and obliques as secondary muscles.

What equipment do you need for the sitting stepout knee tuck on a padded stool?

The sitting stepout knee tuck on a padded stool requires no equipment — just your body weight.

Is the sitting stepout knee tuck on a padded stool good for beginners?

Yes. The sitting stepout knee tuck on a padded stool is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
• Deep Squat Reach Forward Reach UpBeginner · glutes, hip flexors, and quadriceps
• Double Knee Side ThrustIntermediate · glutes, hip flexors, and quadriceps
• Down To Upward DogIntermediate · abs, erector spinae, glutes, hip flexors, obliques, and quadriceps