Back-Leg Lift Jack
Jump into fitness! Back-Leg Lift Jacks boost cardio, glutes, and balance. A fun, effective move for any workout level.
The Back-Leg Lift Jack mainly works the glutes & hips and hamstrings, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Back-Leg Lift Jack Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Rear Shoulder (Delts) (posterior deltoid); Abdominals (rectus abdominis)
Back-Leg Lift Jack Variations and Alternatives
How to do the Back-Leg Lift Jack
Start in a standing position with your feet together and arms by your sides.
Bend slightly at the knees to prepare for a jump.
In one motion, jump up slightly, extending one leg straight back behind you and raising your arms overhead.
Land softly with the back leg lifted for a moment, engaging your glutes and hamstrings while maintaining a tight core for balance.
Bring your back leg down and arms back to the starting position as you jump again.
Alternate legs with each repetition, lifting the opposite leg back each time.
Continue the motion in a rhythmic fashion, jumping from one leg to the other while coordinating your arms moving overhead each time.
Ensure to land softly on the balls of your feet to minimize impact.
Perform the exercise for your desired number of repetitions or time period while maintaining good form throughout.
As you perform the Back Leg Lift Jack, it's important to keep your core engaged to maintain balance, and to avoid arching your back as you lift your leg behind you. It combines cardiovascular benefits with a light plyometric challenge, making it a good addition to a high-intensity interval training (HIIT) workout or as part of a dynamic warm-up routine.
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Back-Leg Lift Jack FAQs
What muscles does the Back-Leg Lift Jack work?
The Back-Leg Lift Jack mainly works the glutes & hips and hamstrings, with help from the shoulders and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Back-Leg Lift Jack?
None. The Back-Leg Lift Jack is a bodyweight exercise, so you can do it anywhere.
What workout day should the Back-Leg Lift Jack go on?
It belongs on leg day in a push/pull/legs routine.
What are some Back-Leg Lift Jack variations and alternatives?
Similar exercises include the Alternating Hamstring Curl Jack, Butt-Kick Jumping-Jack, Knee Raise Jack and Knee Raise Step Jack.
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