Sitting Shoulder Press and Hip Abduction on a padded stool (female)

Sitting Shoulder Press and Hip Abduction on a padded stool demonstration gif

Instructions:

  • 1Sit on a padded stool with your back straight
  • 2Raise your arms at shoulder level in a bent position
  • 3Press your arms upwards until they are extended
  • 4While doing so, move your knees apart performing the hip abduction
  • 5Lower your arms back down while bringing your knees back together

Tips:

  • Focus on a slow and controlled movement
  • Keep your core engaged throughout the exercise
  • Don't lock your elbows while extending your arms
  • Try not to arch your back as you press your arms upwards

Sitting Shoulder Press and Hip Abduction on a Padded Stool

The Sitting Shoulder Press and Hip Abduction on a padded stool is an effective exercise that targets the shoulders while also engaging the hip muscles. This dual-function movement is excellent for building upper body strength and improving hip stability, making it a popular choice for individuals seeking to enhance overall fitness.

Benefits of the Sitting Shoulder Press and Hip Abduction:

  • Increases shoulder strength and endurance.
  • Improves hip mobility and stability.
  • Engages multiple muscle groups simultaneously, promoting functional fitness.
  • Can be performed with body weight, making it accessible for all fitness levels.

How to Perform the Exercise:

  1. Start by sitting on a padded stool with your back straight and feet flat on the floor.
  2. With your hands at shoulder height and elbows bent at 90 degrees, press upward, extending your arms straight above your head. This initiates the shoulder press.
  3. As you press up, simultaneously lift one leg outward to the side for the hip abduction, engaging the hip muscles.
  4. Lower your arms and leg back to the starting position and repeat for the desired number of repetitions.

Tips for Success:

  • Ensure your movements are controlled to maintain proper form.
  • Focus on your breathing; exhale when pressing up and inhale when returning to the starting position.
  • Start with a moderate number of repetitions, adjusting as you become stronger.
  • For added resistance, you can use light weights or resistance bands.

This exercise can also be referred to as the seated overhead press combined with hip abduction. Whether you are a beginner or an experienced fitness enthusiast, incorporating the Sitting Shoulder Press and Hip Abduction into your workout routine can provide significant benefits to your overall strength and mobility.

Sitting Shoulder Press and Hip Abduction on a padded stool Muscles Worked

Arms

Back

Core

Legs