Squats are popular for a reason. No matter which variation you select, they not only help construct a stronger lower body, but in addition fan the flames of your core and increase range of motion when performed appropriately.
Jumping jacks, too, deserve the esteemed popularity they’ve had with fitness since, well, without end. They construct stamina, burn calories, and boost cardiorespiratory endurance.
What’s more powerful than these moves? Combining them. Welcome to squat jacks.
Squat Jack: Step-by-Step Instructions
- Stand along with your feet together and your arms at your sides.
- Keeping your back straight and core engaged, push your hips back, bend your knees, and lower your body right into a deep squat. Touch your hands to the edges of your ankles. This is the starting position.
- Explode upward, raising your hands over your head and jumping your feet out to your sides. Your body should form an “X” at the highest of the move.
- Jump back to the starting position in a single fluid motion.
Note: If you’ve gotten joint issues or injuries which are exacerbated by jumping, avoid plyometric moves like this one until they’re resolved.
Benefits of Squat Jacks
“The squat jack is an amazing approach to make the classic jumping jack more difficult, and might enable you to increase muscular endurance and explosive power, especially in your legs,” says Trevor Thieme, C.S.C.S.
What muscles do squat jacks work?
Thanks to the big range of motion required, the squat jack works three major muscle groups.
Quads: As you explode up out of your squat, your thigh muscles will fire to propel you into the air.
Glutes: Same goes in your butt. You’ll engage your glute muscles every time you straighten your legs.
Core: Your rectus abdominis, transverse abdominis, and other core muscles will help maintain your stability, so you’ll be able to generate more power.
Top Squat Jack Tips
Heed this recommendation from Thieme to master proper squat jack form.
- Keep your feet together at the underside of the move.
- Touch the edges of your ankles every time you drop down right into a squat. If you discover that difficult, decelerate.
- Make sure your back stays flat throughout the exercise. Rounding it’ll increase your risk of injury and low-back pain.
- Make sure to boost your arms as high as possible. People often “cheat” the move by bringing their arms up halfway. Not only does that reduce the intensity of the exercise, however the shortened range of motion also limits the move’s advantages to shoulder mobility.
You may also make the squat jack more difficult by going faster or adding a 180-degree turn every time you jump.
