Star Squat Jack
Jump into fun with Star Squat Jacks! A full-body blast mixing squats and star jumps for cardio and strength. Feel the burn!
The Star Squat Jack is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Star Squat Jack Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Star Squat Jack Variations and Alternatives
How to do the Star Squat Jack
Starting Position:
Stand with your feet shoulder-width apart and arms at your sides.
Ensure your posture is upright and your core is engaged.
Squat Down:
Lower your body into a squat by bending your knees and pushing your hips back.
Keep your chest up and back straight. Aim to get your thighs parallel to the ground if possible.
Jump and Extend:
From the squat position, explode upwards into a jump.
As you jump, extend your arms straight up above your head.
Your feet should come together in the air.
Land:
Land softly by bending your knees as you come back down.
Return directly into the squat position immediately after landing, ensuring stability.
Repetition:
Repeat the jump and squat movement for the desired number of repetitions.
Focus on maintaining good form throughout the exercise.
Tips:
Start with a lower jump if you are a beginner, gradually increasing height as you become more comfortable.
Make sure to focus on breaching the squat position properly each time before jumping.
Work on controlling your landing to prevent any knee or ankle strain.
Star Squat Jack FAQs
What muscles does the Star Squat Jack work?
The Star Squat Jack mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Star Squat Jack?
None. The Star Squat Jack is a bodyweight exercise, so you can do it anywhere.
Is the Star 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 Star Squat Jack go on?
It belongs on leg day in a push/pull/legs routine.
What are some Star Squat Jack variations and alternatives?
Similar exercises include the Alternating Hamstring Curl Jack, Burpee Two Star Jump, Deadlift & Jump and Deep Breath Flap Plyo Squat.
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