Balance Star Squat Jack
Jumping jacks meet squats! Boost cardio and strength with this dynamic, full-body burner. Get your heart pumping!
The Balance Star Squat Jack is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Balance Star Squat Jack Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Balance Star Squat Jack Variations and Alternatives
How to do the Balance Star Squat Jack
Begin in a standing position with your feet together, arms by your sides.
Jump your feet out to the sides, wider than shoulder-width apart, while simultaneously extending your arms out to the sides at shoulder height.
Continue by bending your knees and pushing your hips back to lower into a squat position.
As you squat, bring your hands together in front of your chest in a clapping motion.
Now, explosively jump back to the starting position, bringing your feet together and extending your arms out to the sides again at shoulder height.
Repeat the movement by transitioning smoothly from the squat into the jump, maintaining a quick pace for the desired number of repetitions or duration.
It's important to keep the chest up and core engaged throughout the movement. Land softly on the balls of your feet to reduce the impact on your joints.
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Balance Star Squat Jack FAQs
What muscles does the Balance Star Squat Jack work?
The Balance Star Squat Jack mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Balance Star Squat Jack?
None. The Balance Star Squat Jack is a bodyweight exercise, so you can do it anywhere.
Is the Balance 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 are some Balance Star Squat Jack variations and alternatives?
Similar exercises include the Burpee Two Star Jump, Half Plyo Squat Jack, in & Out Jump-Squat and Jumping-Jack Toe-Tap.
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