Squat jacks combine the lower-body work of a squat with the cardio of a jumping jack. From a squat position, you jump your feet together to standing, then jump them back out into the squat. The continuous lower-body movement provides full-body cardio while building leg endurance.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Combines lower-body strength with full-body cardio
- Builds quad and glute endurance
- Excellent cardiovascular conditioning
- Easy to scale by adjusting tempo or removing arms
- No equipment needed
- Engaging and dynamic
How to perform
- Start standing with feet together, arms at your sides.
- Jump your feet out to wider than shoulder-width as you sit your hips back into a squat.
- Simultaneously raise your arms out and overhead like a jumping jack.
- From the bottom of the squat, jump your feet back together as you stand fully tall.
- Lower your arms back to your sides.
- Continue alternating between the wide-stance squat and the closed-foot stand.
- Move at a brisk, controlled pace.
- Perform for 30 to 60 seconds per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Quadriceps
Primary