Exercise guide
Squat On A Padded Stool
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This beginner-friendly squat variation uses a stool as a depth guide to teach proper hip-hinge mechanics and build confidence in the lower body. It effectively targets the glutes, quads, and hamstrings by providing a consistent target for the bottom of the movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a sturdy, padded stool directly behind you.
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Engage your core and pull your shoulder blades back and down to maintain a tall posture.
How to do it
- Inhale and begin the movement by hinging at the hips and bending your knees simultaneously.
- Lower yourself slowly for a count of 2-3 seconds until your glutes lightly touch the padding of the stool.
- Exhale and drive through your heels to return to the starting position, squeezing your glutes at the top.
- Avoid sitting down fully; maintain muscle tension throughout the entire set.
Form checklist
- Keep your chest lifted and eyes looking forward.
- Ensure your knees track in line with your toes and do not cave inward.
- Keep your weight distributed through your heels and mid-foot.
- Maintain a neutral spine without rounding your lower back as you reach the stool.
Pro tips
- Focus on 'sitting back' into the squat rather than just dropping straight down to better engage the posterior chain.
- Pause for a fraction of a second when you touch the stool to eliminate momentum and maximize muscle recruitment.
Make it harder
- Perform the movement with a slower eccentric (lowering) phase of 4-5 seconds.
- Hold a household object or dumbbell at chest height in a goblet position to add resistance.
Frequently asked
- What muscles does the squat on a padded stool work?
- The squat on a padded stool primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the squat on a padded stool?
- The squat on a padded stool requires no equipment — just your body weight.
- Is the squat on a padded stool good for beginners?
- Yes. The squat on a padded stool is a beginner-friendly movement and a strong foundation to build on.
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