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 the 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.
From the Shop
Exercise Benefits
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.
Squat Jacks Demonstration
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.
Calories Burned
To calculate the number of calories burned doing squat jacks, enter your weight and the duration of the exercise:
Related Lower Body Exercises
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Sumo squat
Inner thigh lifts
Side plank hip abduction
Side plank front kick
Popular Workouts
Core Workouts
Belly Fat Burner Workout
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Lower Body Workouts
Brazilian Butt Workout
Want to know the secret to a perfect booty? Try this Brazilian butt workout to shape, lift and firm your booty fast! A 30-minute at-home exercise routine to tone …
Upper Body Workouts
30-Minute Upper Body Workout
Look your best and get your arms, shoulders, back, and chest in tip-top shape with this 30-minute upper body workout. This strength …
Leave a Reply
You must be logged in to post a comment.