Squats are popular for reasons. Whichever variation you choose, it will help you build a more powerful lower body, as well as launching the core and increasing range of motion when executed correctly.
Jump Jack also deserves the respected reputation they have had in fitness ever since. They build stamina, burn calories, and increase cardiopulmonary endurance.
What’s more powerful than these moves? Combine them. Welcome to Squat Jack.
Squat Jack: Step-by-step instructions
- Stand your legs together and place your arms by your side.
- Straighten your back and wrap around your core, push your hips back, bend your knees, and lower your body into a deep squat. Touch your hands on the sides of your ankles. This is the starting position.
- It explodes upwards, raises your hands above your head and pops your legs out to the side. Your body needs to form an “x” at the top of the movement.
- One fluid motion returns to the starting position.
Note: If you have joint problems or injuries that are exacerbated by jumps, avoid such plyometric movements until they are resolved.
The advantages of squat jacks
“Squat jacks are a great way to make classic jump jacks more challenging and help to increase the endurance and explosiveness of the leg muscles, especially the leg muscles,” says Trevor Thieme of CSCS.
What muscles do squat jacks function?
Thanks to the wide range of movements required, the squat jack works in three main muscle groups.
Quad: When it explodes from the squat, thigh muscles will fire and push you into the air.
glute: The same can be said for your butt. Every time you straighten your legs, the glute muscles will be involved.
core: The abdomen, lateral abdomen, and other core muscles help to maintain stability, allowing you to generate more power.
Top Squat Jack Tips
Be aware of this advice from Thieme to master the proper squat jack form.
- Keep your feet together at the bottom of your movement.
- Touch the side of your ankle every time you drop into a squat. If you think it’s challenging, you’ll be late.
- Make sure your back remains flat during exercise. Rolling it up increases the risk of injury and low pain.
- Try to raise your arms as high as possible. People often “chew” their movements by lifting their arms midway. Not only does it reduce the intensity of the movement, but it also limits the benefits of movement to shoulder mobility due to the reduced range of motion.
You can also make it even more challenging by going faster through the squat jack or adding a 180-degree turn every time you jump.
