Instructions

1

Sit on a sturdy bench or plyo box with feet flat on the floor, knees bent at approximately 90 degrees, torso upright, and hands resting on the bench beside hips or across chest for balance

2

Ensure feet are positioned hip-width apart directly under knees, engage core, maintain neutral spine alignment, and prepare to explosively extend legs upward

3

Lower body in controlled manner by bending knees to return to seated position on bench, allowing quadriceps to lengthen under tension, maintaining upright posture throughout descent

4

Explosively extend both legs upward in a powerful jumping motion, propelling body off the bench, extend knees fully at top of movement, then land softly back on bench with knees bent and immediately transition into next repetition

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Adductors, Gastrocnemius

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Quadriceps growth, the Sitting Jack on a padded stool stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Improves overall Shoulders stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.

Pro Tips

If you feel this primarily in your joints rather than the Quadriceps, instantly lower the weight and readjust your Body weight setup.

Exercise Variations

Dumbbell Sitting Jack on a padded stool
Cable Sitting Jack on a padded stool
Banded Sitting Jack on a padded stool

Beginner Tips

If you are new to the Sitting Jack on a padded stool , focus on mastering the movement pattern with zero weight before adding Body weight.

Sitting Jack on a padded stool