Exercise guide
Jumping Squat Jack
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
The Jumping Squat Jack is a high-intensity plyometric movement that combines the lateral explosive power of a jumping jack with the lower-body strength of a squat, targeting the entire body while boosting heart rate.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your arms resting at your sides.
- Engage your core and keep your gaze forward with a proud chest.
How to do it
- Jump your feet out wide and immediately lower your hips into a squat, keeping your weight in your heels.
- Simultaneously swing your arms overhead or out to the sides in a wide arc as you descend into the squat.
- Explosively jump back to the starting position, snapping your feet together and bringing your arms back to your sides.
- Inhale as you jump out into the squat and exhale as you explosively return to the center.
Form checklist
- Keep your knees tracking over your toes during the wide squat phase.
- Maintain an upright torso and avoid rounding your lower back as you descend.
- Land softly on the balls of your feet before rolling to your heels to absorb impact.
- Ensure your hips drop toward knee height for maximum glute and quad engagement.
Pro tips
- Focus on a quick 'rebound' off the floor to maximize the plyometric effect and power output.
- Keep your core braced throughout the entire movement to stabilize your spine during the rapid transitions.
Make it harder
- Hold a light medicine ball at chest height to increase the demand on your core and shoulders.
- Increase the tempo of the repetitions to maximize cardiovascular conditioning and metabolic burn.
Frequently asked
- What muscles does the jumping squat jack work?
- The jumping squat jack primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the jumping squat jack?
- The jumping squat jack requires no equipment — just your body weight.
- Is the jumping squat jack good for beginners?
- The jumping squat jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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