Side-Squat & Jack
Side-Squat & Jack: A dynamic exercise that combines a side squat with a jumping jack for a full-body cardio and strength workout!
The Side-Squat & Jack is a compound exercise that mainly works the quads, glutes & hips and hip abductors (outer thighs), with help from the core, back and lower back. No equipment needed: it uses just your bodyweight.
Side-Squat & Jack Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Obliques; Boxer Muscle (serratus anterior); Spinal Erectors (erector spinae)
Side-Squat & Jack Variations and Alternatives
How to do the Side-Squat & Jack
Start in a standing position with your feet together and arms at your sides.
Jump your feet out to the side into a wide stance while simultaneously lowering into a squat. As you squat down, hinge at the hips, and keep your back straight and chest lifted. Bend your knees to about a 90-degree angle, making sure they don't go over your toes.
While squatting, swing your arms out to the sides and up over your head, keeping them slightly bent at the elbows. This will help with your balance and contribute to the cardiovascular aspect of the exercise.
Explosively push through your heels to jump your feet back together and return to the standing position, simultaneously bringing your arms back down to your sides.
Repeat this movement for the desired number of repetitions or for a set time period. The exercise should be performed at a quick pace to increase heart rate and maximize the plyometric benefit.
Be sure to maintain proper form throughout the exercise to prevent injury and to ensure that the target muscle groups are being effectively worked. Adjust the pace according to your fitness level.
---
Side-Squat & Jack FAQs
What muscles does the Side-Squat & Jack work?
The Side-Squat & Jack mainly works the quads, glutes & hips and hip abductors (outer thighs), with help from the core, back and lower back. The main muscles are the quadriceps femoris, gluteus maximus and gluteus medius.
What equipment do you need for the Side-Squat & Jack?
None. The Side-Squat & Jack is a bodyweight exercise, so you can do it anywhere.
Is the Side-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 Side-Squat & Jack go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Squat & Jack variations and alternatives?
Similar exercises include the Back-Leg Lift Jack, Side Burpee Tap Step Jack, Cross Jumping-Jack and Half Jumping-Jack.
Training calculators
Work out the numbers behind your training before your next session.