Exercise guide
Leg Front Lift Jack
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
A dynamic total-body movement that combines the explosive power of a jumping jack with the core stability of a front leg lift. This variation effectively targets the abdominals and hip flexors while maintaining a high heart rate for cardiovascular benefits.
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 maintain a neutral spine with your gaze forward.
- Keep a slight bend in your knees to prepare for the jump.
How to do it
- Jump your feet out wide while simultaneously swinging your arms out to the sides and up toward shoulder height.
- Jump your feet back toward the center while immediately lifting one straightened leg directly in front of your body.
- As you lift the leg, bring your hands together in front of your chest or under the lifted thigh, exhaling on the lift.
- Inhale as you return to the starting position and immediately repeat the sequence, alternating the lifting leg.
Form checklist
- Keep your torso upright; avoid leaning backward when lifting the leg.
- Land softly on the balls of your feet to protect your joints.
- Maintain a strong, engaged core to stabilize your hips during the leg lift.
- Keep your arms straight but not locked throughout the movement.
Pro tips
- Focus on using your lower abs to drive the leg lift rather than just swinging your hip.
- Coordinate your breathing so you exhale forcefully at the peak of the leg lift to maximize core contraction.
- Maintain a rhythmic tempo to keep the heart rate elevated throughout the set.
Make it harder
- Increase the speed of the repetitions to turn it into a high-intensity interval move.
- Add light wrist or ankle weights to increase resistance for the deltoids and hip flexors.
Frequently asked
- What muscles does the leg front lift jack work?
- The leg front lift jack primarily targets the calves, deltoids, and pectorals, and also works the glutes and hip flexors as secondary muscles.
- What equipment do you need for the leg front lift jack?
- The leg front lift jack requires no equipment — just your body weight.
- Is the leg front lift jack good for beginners?
- Yes. The leg front lift jack is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
- Body Open Cross FeetBeginner · calves, deltoids, and pectorals
- Knee Tap Sky ReachIntermediate · abs, calves, deltoids, obliques, and pectorals
- Mountain Climber BurpeeIntermediate · abs, calves, deltoids, hamstrings, and pectorals