Power Jack
Unleash explosive power! The Power Jack combines squats and jumping jacks for a full-body cardio blast. Boost strength & endurance!
The Power Jack is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Power Jack Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Power Jack Variations and Alternatives
How to do the Power Jack
Start standing with your feet together and your arms by your sides.
Squat down by bending your knees and pushing your hips back, while simultaneously swinging your arms in front of you for balance.
Explosively jump up, spreading your legs wider than shoulder-width apart while raising your arms above your head.
As you land, you should land gently into a wide squat position, absorbing the impact with your lower body.
Immediately prepare to jump up again, bringing your legs back together and your arms back to your sides.
Repeat the movements in a continuous, fluid fashion for the prescribed number of repetitions or duration.
Safety Tips:- Ensure you perform a proper warm-up before doing this exercise to prevent injury.- Pay close attention to your form, keeping your back straight and chest lifted during the squat.- Land softly on the balls of your feet to reduce the impact on your joints.- If you feel any unusual pain, stop the exercise immediately.
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Power Jack FAQs
What muscles does the Power Jack work?
The Power Jack mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Power Jack?
None. The Power Jack is a bodyweight exercise, so you can do it anywhere.
Is the Power 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 Power Jack go on?
It belongs on leg day in a push/pull/legs routine.
What are some Power Jack variations and alternatives?
Similar exercises include the Back-Leg Lift Jack, Clap Jack, Cross Jumping-Jack and Half Jumping-Jack.
Training calculators
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