Step Squat Jack
Step Squat Jacks offer a full-body workout! Combining cardio and strength, target your legs, core, and glutes while boosting your heart rate.
The Step 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.
Step Squat Jack Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Step Squat Jack Variations and Alternatives
How to do the Step Squat Jack
Begin in a standing position with your feet together and arms at your sides.
Perform a stepping motion to the side with one foot, placing it wider than shoulder-width apart.
Simultaneously lower your body into a squat position while swinging your arms upward until they are above your head.
Now, from the squat position, step your foot back to the starting position while bringing your arms back down to your sides.
Repeat the squat jack on the opposite side, stepping out with the other foot.
Continue alternating sides for the recommended number of repetitions, maintaining a quick but controlled pace while engaging your core throughout the movement.
This exercise combines elements of a squat with a stepping motion, providing a cardio workout while also targeting several muscle groups throughout the body. It's ideal for improving lower body strength, increasing heart rate, and developing coordination.
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Step Squat Jack FAQs
What muscles does the Step Squat Jack work?
The Step 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 Step Squat Jack?
None. The Step Squat Jack is a bodyweight exercise, so you can do it anywhere.
Is the Step 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 Step Squat Jack go on?
It belongs on leg day in a push/pull/legs routine.
What are some Step Squat Jack variations and alternatives?
Similar exercises include the Back-Leg Lift Jack, Side Burpee Tap Step Jack, Butt-Kick Jumping-Jack and Cross Jumping-Jack.
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