Squat & Jack
Squat & Jack: Jump into fitness! This dynamic move combines squats & jumping jacks for a full-body burn. Tone legs, glutes, and get your heart pumping!
The Squat & 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.
Squat & Jack Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Obliques
Squat & Jack Variations and Alternatives
How to do the Squat & Jack
Start in a standing position with your feet together and your arms by your sides.
Jump your feet out to the side wider than shoulder-width apart while simultaneously lowering into a squat position. Ensure your back is straight, chest is lifted, and your knees are tracking over your toes.
While in the squat position, keep your hands extended in front of you at chest level for balance or clasp them together as shown in the images.
Push through your heels and jump back to the starting position with your feet together and your body in a straight standing position.
Repeat this movement in a continuous, rhythmic fashion for the desired number of repetitions or time duration.
Maintain proper form throughout the exercise to avoid injury and maximize the benefits of the Squat Jack. Warm up before starting this exercise and cool down after your workout.
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Squat & Jack FAQs
What muscles does the Squat & Jack work?
The Squat & 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 Squat & Jack?
None. The Squat & Jack is a bodyweight exercise, so you can do it anywhere.
Is the 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 Squat & Jack go on?
It belongs on leg day in a push/pull/legs routine.
What are some Squat & Jack variations and alternatives?
Similar exercises include the Back-Leg Lift Jack, Battle-Rope Jumping-Jack, Side Burpee Tap Step Jack and Burpee Squat.
Training calculators
Work out the numbers behind your training before your next session.