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Seated Shoulder Press and Hip Abduction on a Padded Stool

Step by step instructions, muscle activation and variants for the Seated Shoulder Press and Hip Abduction on a Padded Stool.

MediumFront shouldersOuter thighs

About this exercise

Seated Shoulder Press and Hip Abduction on a Padded Stool is a compound combination exercise that simultaneously works the deltoids through a dumbbell overhead press while activating the hip abductors through a lateral leg lift or resistance-band abduction. Performing both movements together improves shoulder strength, hip stability, and overall muscular coordination.

How to Perform

  • Sit upright on a padded stool or bench with a dumbbell in each hand at shoulder height
  • Position a resistance band just above your knees if using one for the abduction
  • Brace your core and keep your back straight
  • Press the dumbbells overhead until your arms are fully extended
  • At the same time, press your knees outward against the band, abducting your hips
  • Hold the top position briefly, squeezing your deltoids and outer thighs
  • Lower the dumbbells back to shoulder height while releasing the hip abduction
  • Repeat for the desired number of reps without losing posture

Muscle Activation

Primary
Front shouldersOuter thighs
Secondary
TricepsGlutesSide shoulders

About the Seated Shoulder Press and Hip Abduction on a Padded Stool

The Seated Shoulder Press and Hip Abduction on a Padded Stool is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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