Jumping Squat Jack
Jump, squat, and jack! This dynamic move builds lower body strength and boosts cardio. A full-body burner, no equipment needed!
Muscle Groups
Primary
Secondary
Instructions
1. Start in a standing position with your feet together and arms by your sides.
2. Lower into a squat position by bending your knees and pushing your hips back as if sitting into a chair, keeping your back straight and chest lifted.
3. As you squat down, keep your arms bent at the elbows in front of you.
4. From the bottom of the squat, explosively jump upwards and simultaneously spread your feet out to the sides wider than shoulder-width apart (like a jumping jack), while also extending your arms out and above your head.
5. Land softly with feet wide and arms overhead, absorbing the impact through the legs by going into the squat position.
6. Immediately jump back up and bring your feet together, lowering your arms back to your sides in one smooth motion to return to the starting position.
7. Repeat the movement for the desired number of reps or a set duration of time while maintaining good form and controlled breathing. Ensure you perform the exercise with proper technique to maximize effectiveness and minimize the risk of injury. Warm-up before starting the exercise and cool down afterward.