Predator Jack
Unleash your inner beast! Predator Jacks combine squats and jumping jacks for a full-body cardio and strength workout. Feel the burn!
The Predator Jack is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Predator Jack Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Predator Jack Variations and Alternatives
How to do the Predator Jack
Stand with your feet together and arms extended in front of you parallel to the ground, palms facing down.
Squat down slightly to initiate the movement.
Explosively jump up, spreading your feet wider than shoulder-width apart while simultaneously raising your arms above your head and out to the sides to form an "X" shape with your body. Your palms should face forward at the top of the movement.
As you land, ensure that you do so with soft knees to absorb the impact – return to a squat position with feet wide.
Immediately reverse the movement, jumping back into the starting position with feet together and arms extended in front of you.
Repeat the sequence for the desired number of repetitions or time set, maintaining an even pace and controlled movements throughout.
Make sure to perform the exercise with proper form to prevent injuries. It's advisable to start with a low number of repetitions or a shorter duration and to increase the intensity gradually as you build strength and endurance.
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Predator Jack FAQs
What muscles does the Predator Jack work?
The Predator Jack mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Predator Jack?
None. The Predator Jack is a bodyweight exercise, so you can do it anywhere.
Is the Predator 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 Predator Jack go on?
It belongs on leg day in a push/pull/legs routine.
What are some Predator Jack variations and alternatives?
Similar exercises include the Power Jack, Jumping-Jack Run, Squat & Jack and Clap Jack.
Training calculators
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