Plyo jacks are a power-focused variation of jumping jacks where you jump higher and deeper into each landing position. The added explosiveness and depth make them more demanding than standard jumping jacks while keeping the same arm and leg pattern.
Muscle Group
Calves, Cardio, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- More explosive than standard jumping jacks
- Builds plyometric power
- Excellent cardiovascular conditioning
- Develops calf and quad explosiveness
- No equipment needed
- Time-efficient HIIT exercise
How to perform
- Stand tall with feet together and arms at your sides.
- Jump explosively up and out, splitting your feet wide and raising your arms overhead.
- Land softly in a quarter-squat position with bent knees and feet wider than shoulder-width.
- Immediately jump explosively up and back together — feet together, arms back to your sides.
- Land softly in a quarter-squat with feet together.
- Continue jumping with maximum explosiveness on each rep.
- Stay on the balls of your feet. Use your arms aggressively for momentum.
- Perform 10 to 20 reps per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Quadriceps
Primary