Stepjack Back Squeeze
Jumping jack with a back squeeze! A full body exercise that also strengthens your back. No equipment needed!
The Stepjack Back Squeeze mainly works the back, with help from the traps and chest. No equipment needed: it uses just your bodyweight.
Stepjack Back Squeeze Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Secondary
Mid Traps (trapezius, middle fibers); Upper Chest (pectoralis major, clavicular head)
Stepjack Back Squeeze Variations and Alternatives
How to do the Stepjack Back Squeeze
Begin by standing straight with your arms at your sides and feet together.
In a single movement, jump your legs out to the side wider than shoulder-width apart while simultaneously raising your arms laterally to shoulder height and then overhead, similar to a jumping jack motion.
As you land with your feet spread, squeeze your shoulder blades together to engage the upper back muscles, mimicking a standing back row movement.
Reverse the motion by jumping back to the starting position, lowering your arms back down to your sides. Make sure to release the back squeeze as you come back to the starting position.
Repeat the sequence for the desired number of repetitions or time period, maintaining a fluid and controlled pace throughout the exercise.
It's important to warm up properly before performing this exercise and ensure that your form is correct to avoid injury.
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Stepjack Back Squeeze FAQs
What muscles does the Stepjack Back Squeeze work?
The Stepjack Back Squeeze mainly works the back, with help from the traps and chest. The main muscles are the rhomboids and latissimus dorsi.
What equipment do you need for the Stepjack Back Squeeze?
None. The Stepjack Back Squeeze is a bodyweight exercise, so you can do it anywhere.
What workout day should the Stepjack Back Squeeze go on?
It belongs on pull day in a push/pull/legs routine.
What are some Stepjack Back Squeeze variations and alternatives?
Similar exercises include the Back-Leg Lift Jack, Overhead Jack to Jumping-Jack, Inner Bicep Step Curl Jack and Step Punch Jack.
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