Jumping Squat Jack
Jump, squat, and jack! This dynamic move builds lower body strength and boosts cardio. A full-body burner, no equipment needed!
The Jumping Squat Jack is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins and core. No equipment needed: it uses just your bodyweight.
Jumping Squat Jack Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lower Calf (soleus); Abdominals (rectus abdominis)
Jumping Squat Jack Variations and Alternatives
How to do the Jumping Squat Jack
Start in a standing position with your feet together and arms by your sides.
Lower into a squat position by bending your knees and pushing your hips back as if sitting into a chair, keeping your back straight and chest lifted.
As you squat down, keep your arms bent at the elbows in front of you.
From the bottom of the squat, explosively jump upwards and simultaneously spread your feet out to the sides wider than shoulder-width apart (like a jumping jack), while also extending your arms out and above your head.
Land softly with feet wide and arms overhead, absorbing the impact through the legs by going into the squat position.
Immediately jump back up and bring your feet together, lowering your arms back to your sides in one smooth motion to return to the starting position.
Repeat the movement for the desired number of reps or a set duration of time while maintaining good form and controlled breathing. Ensure you perform the exercise with proper technique to maximize effectiveness and minimize the risk of injury. Warm-up before starting the exercise and cool down afterward.
Jumping Squat Jack FAQs
What muscles does the Jumping Squat Jack work?
The Jumping Squat Jack mainly works the quads and glutes & hips, with help from the calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Jumping Squat Jack?
None. The Jumping Squat Jack is a bodyweight exercise, so you can do it anywhere.
Is the Jumping Squat Jack a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Jumping Squat Jack go on?
It belongs on leg day in a push/pull/legs routine.
What are some Jumping Squat Jack variations and alternatives?
Similar exercises include the Astride Jump, Back-Leg Lift Jack, Basketball Shot Jump and Alternating Battle-Rope Arm Jump-Squat.
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