Legs
Squat Jacks
A jumping jack done low: you jump your feet out into a squat and back in without standing up. It works your legs and glutes and gets your heart rate up.
- Works
- Quads, glutes, adductors, calves, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet together, knees slightly bent and hands together at your chest.
- 2Jump your feet out wider than your shoulders and sit down into a squat, toes turned out a little.
- 3Jump your feet back together, staying low in a half squat.
- 4Keep jumping out and in at a steady pace, landing softly each time.
Cues
- Stay low, don't stand up between jumps.
- Land soft with your knees bent.
- Chest up, knees out over your toes.
Common mistakes
- Knees caving in. Push your knees out over your toes as you land wide.
- Popping up tall every rep. Stay in your squat so your legs keep working the whole set.
- Chest dropping forward. Keep your chest up and your hands at your chest as you sit into the squat.
Easier
Tiff's version steps out to each side instead of jumping.
Harder
Squat deeper and touch the floor between your feet each time you land wide.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What's the difference between squat jacks and jumping jacks?
A jumping jack is done standing tall. A squat jack lands in a squat every time and stays low, so your quads and glutes work much harder.
