Exercise guide
Plyo Jacks
- Intermediate
- Compound
- Timed hold
- Shoulders
Plyo Jacks are an explosive, high-intensity variation of the jumping jack that integrates a full squat to maximize lower-body power and metabolic demand. This compound movement builds explosive strength in the glutes and quads while challenging the core and shoulders for stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand 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, athletic bend in your knees to prepare for the jump.
How to do it
- Jump your feet out wide while simultaneously sinking your hips back and down into a deep squat.
- Swing your arms out and up toward the ceiling as you descend, keeping your chest lifted.
- Explosively drive through your heels to jump back to the starting position, bringing feet together and arms to sides.
- Inhale as you drop into the squat; exhale forcefully as you power back to the standing position.
Form checklist
- Keep your knees tracking over your toes, preventing them from caving inward.
- Land softly on the mid-foot to absorb impact before sitting back into the heels.
- Maintain a flat back and avoid rounding your shoulders as you squat.
- Ensure your hips drop as deep as your mobility allows to maximize glute engagement.
Pro tips
- To increase pectoral and deltoid engagement, focus on a wide, controlled arc with the arms rather than just swinging them.
- Focus on a rapid 'rebound' effect; spend as little time as possible in the standing position to keep the heart rate elevated and tension on the muscles.
Make it harder
- Add a floor touch with both hands at the bottom of each rep to ensure consistent depth and increase the range of motion.
- Wear a weighted vest to increase the load on the quadriceps and calves during the explosive jump phase.
Frequently asked
- What muscles does the plyo jacks work?
- The plyo jacks primarily targets the calves, glutes, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the plyo jacks?
- The plyo jacks requires no equipment — just your body weight.
- Is the plyo jacks good for beginners?
- The plyo jacks is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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