Primary muscles: Glutes, hip flexors, quads
Secondary muscles: Abs, calves, hamstrings, lower back
Equipment: No equipment
SQUAT JACKS INSTRUCTIONS
1. Stand straight with your feet together and hands by your sides.
2. Jump up, spread your feet and bend your knees pressing your hips back.
3. Push through the heels to jump back up and return to the starting position.
4. Repeat until set is complete.
PROPER FORM AND BREATHING PATTERN
Jump up, spread your feet and land softly on the toes and balls of your feet, with your knees slightly bent. Keep your chest up, your hips back and don’t let the knees extend beyond the toes. Put the pressure on the heels of the feet, jump back up and breathe out as you jump.
The squat jacks is a great exercise to add to your cardio or lower body routine to help you build strength, speed and improve your aerobic fitness. This move activates and strengthens your lower body and, by engaging your core, it also improves your stability and posture.
SETS AND REPS
Start with 1 or 2 sets of 8 to 15 repetitions and check your posture regularly, making sure to always keep perfect form. For a complete lower body and cardio workout, pair squat jacks with jumping lunges and the skaters exercise.
To calculate the number of calories burned doing squat jacks, enter your weight and the duration of the exercise: