Exercise guide
Back Leg Lift Jack
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
A dynamic standing cardio and core exercise that combines a traditional jumping jack with a rear leg extension to target the glutes and improve balance. This compound movement builds coordination while engaging the chest and shoulders through active arm swings.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand upright with your feet together and arms resting at your sides.
- Engage your core and keep your chest lifted with shoulders pulled back and down.
- Maintain a slight bend in your knees to absorb impact.
How to do it
- Jump both feet out wide while swinging your arms overhead in a standard jumping jack motion.
- Jump your feet back together while bringing your arms down to chest height in a controlled 'fly' motion to engage the pectorals.
- Immediately lift one leg straight back behind you, squeezing the glute, while keeping your hips square to the front.
- Exhale as you jump out and as you lift the leg; inhale as you return to the neutral standing position.
Form checklist
- Keep your torso upright and avoid leaning forward excessively during the leg lift.
- Land softly on the balls of your feet to minimize impact on your knees and ankles.
- Squeeze your glutes at the top of the leg lift rather than arching your lower back.
- Maintain a rhythmic tempo, ensuring the transition between the jack and the lift is fluid.
Pro tips
- Focus on a strong 'mind-muscle connection' by squeezing your shoulder blades and chest during the arm movements.
- Keep your standing leg slightly bent during the leg lift to increase quadriceps and calf stability.
Make it harder
- Add a resistance band just above your knees to increase the challenge for the glutes and abductors.
- Hold light dumbbells (1-3 lbs) to increase the demand on the deltoids and pectorals.
Frequently asked
- What muscles does the back leg lift jack work?
- The back leg lift jack primarily targets the abs, glutes, hamstrings, and obliques, and also works the erector spinae and quadriceps as secondary muscles.
- What equipment do you need for the back leg lift jack?
- The back leg lift jack requires no equipment — just your body weight.
- Is the back leg lift jack good for beginners?
- Yes. The back leg lift jack is a beginner-friendly movement and a strong foundation to build on.
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