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Squat Jack

AdvancedStrengthTier T4

Stand with your feet together and jump them out wide into a squat with your arms overhead. Then jump your feet back together and lower your arms. You may feel your thighs, buttocks and calves working.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Knee pain, or a sharp pinch at the front of the hip.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall on a clear flat floor with your feet together and your arms hanging at your sides.
  • Look straight ahead and let your shoulders settle before you start.
  1. Woman standing tall with her feet together and her arms at her sides.

    Step 1 of 5

    Stand tall with your feet together and your arms hanging at your sides.

  2. Woman pushing off with her heels lifted, feet still together and arms out at shoulder height.

    Step 2 of 5

    Push off the floor to jump your feet out wide, starting to sweep your arms out.

  3. Woman in a wide squat with her feet apart, knees bent and both arms raised overhead.

    Step 3 of 5

    Land with your feet wider than your shoulders, hips back in a squat and arms overhead.

  4. Woman pushing off out of a wide squat with her heels lifted and her arms lowered to shoulder height.

    Step 4 of 5

    Push off the floor to jump your feet back together, lowering your arms.

  5. Woman standing tall with her feet together and her arms at her sides.

    Step 5 of 5

    Stand tall with your feet together and your arms hanging at your sides.

What you should feel

You may feel the thighs and the buttocks working each time you land in the squat, and the calves working as you push back up.

Breathing

  • Breathe out as you push back up to stand tall and breathe in as you settle into the squat; do not hold your breath.

Safety Information

Build up from stepping the feet out and in without jumping before adding the jump. Use a clear flat surface with room to stand wide, and shoes you can land in. If you cannot keep your knees pointing the same way as your feet, or cannot stand fully tall between repetitions, do fewer repetitions or stop. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.