Legs
Squat Step Out Jacks
A low impact version of the squat jack. You squat, then step one foot out wide and sweep your arms overhead, so your heart rate climbs without any jumping.
- Works
- Quads, glutes, adductors, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet about hip width apart and your hands together at your chest.
- 2Sit your hips back and down into a squat, chest up, then stand back up.
- 3Step one foot out wide to the side and sweep your arms up overhead, like the top of a jumping jack.
- 4Bring your arms down as you step that foot back in, then squat again. Step out with the other foot next time.
Cues
- Sit back into your heels on every squat.
- Big arms: reach all the way overhead.
- Keep it flowing: squat, step out, step in.
Common mistakes
- Knees caving in on the squat. Push your knees out so they stay in line with your toes.
- Rounding forward at the bottom. Keep your chest up and your weight in your heels. Only go as low as you can with a flat back.
- Cutting the squats short. It's easy to do when you speed up. Sit down to a real squat every rep, then step out.
Easier
Squat only halfway down and slow the pace. You can also keep your hands on your hips instead of reaching overhead.
Harder
Jump your feet out and in instead of stepping, for a full squat jack. Or pause for 1 second at the bottom of each squat.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are squat jacks low impact?
Regular squat jacks have a jump, so they're not. This version steps one foot out instead, so one foot is always on the floor. You still get your heart rate up without the pounding.
