Video Demonstration

The Squat Jack mixes Cardio with Strength Training creating an efficient lift to build strength while burning a high number of calories.

To get the most out of this exercise, use it in a high-intensity interval training routine. Adding this lift into your routine will help you sculpt your legs and posterior while increasing your cardiovascular endurance.

This article will cover how you perform the Squat Jack with video, and image example. It will also include a written step by step description explaining how to move your body to do the movement.

The difficulty level, optional and required equipment that you will need, and the different muscles that get worked.

The Benefits will get when you add it to your training routine, and some training tips to make sure you get the most out of doing this exercise.

Squat Jacks How to Guide

Image Example

woman showing how to perform the Squat Jacks Exercise

Step by Step Description

Step 1: Begin by standing up and putting your feet together and your hands down along your sides. Pull your shoulders back and push your chest out.

You are now in the starting position.

Step 2: Jump up, while you are in the air spread your feet until they are approximately shoulder width apart. The moment your feet touch the floor push your hips back and bend at your knees lowering your body until the crease of your hip is in line or beneath your knees.

Step 3: Explosively push through your heels and jump up returning your body to the starting position.

You have now completed one repetition. Repeat for the desired number of reps to complete one set.

Difficulty Level

The Squat Jack Exercise gets rated at an Intermediate difficulty level.

You should be able to perform the traditional Squat with correct form before adding this lift to your training routine.

Equipment Required

Since this is a Calisenthetics exercise, you only need your body to perform it.

You can use a weighted vest/clothing, or Ankle Cuffs to increase the difficulty of this exercise.

Muscles Worked

The Primary muscles that get worked are your Quadriceps, Glutes, and your Hip Flexors.

The Secondary muscles involved with this lift are your Hamstrings, Calves, Abdominals and the Lower Back.

Benefits of Squat Jacks

You can use this exercise in a High-Intensity Interval Training routine to burn plenty of calories.

You can use this lift to increase your cardiovascular endurance or use it to build lower body strength, speed and improve your aerobic fitness.

Since this lift also strengthens your core, it can help to improve your stability and posture.

The cardio aspect will support improving your heart, circulatory system, and lungs, improving your body's ability to deliver oxygen.

Since so many different muscle groups get recruited, it makes this a very efficient exercise. Efficiently working multiple body parts will allow you to reduce the amount of time you need to spend in the gym.

When continually performed it can increase the amount of motion in your Hips and Ankles helping to reduce your chance of injury.

Training Tips

Warm up with a few body weight squats and nail your form before moving on to the Squat Jack.

Do not allow your knees to go past the tip of your toes. If your knees pass the toes there will be additional strain put on the knee ligaments increasing your chances of injury.

Do not fully raise your body out of the Squat position. You need to stay low throughout the exercise.

Keep your shoulders pulled back and chest pressed out. Doing this will limit the possibility of your lower back rounding helping to reduce your chances of injury.

In closing

If you plan on using this lift with high-intensity interval training, you should check out our free online H.I.I.T timer. No registration is required for you to use it and it only takes seconds to set up.

Squat Jacks also work as a great assistance exercise to use on leg day. When you have finished your weighted lifts, you can use this exercise to exhaust your legs fully.

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