Exercise guide
Power Jack
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Power Jack is a high-intensity variation of the jumping jack that integrates a deep squat to build explosive lower-body power and cardiovascular endurance. It effectively targets the glutes, quads, and shoulders while engaging the core and obliques for stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet together, arms at your sides, and core engaged.
- Keep your chest upright and gaze forward to maintain a neutral spine.
- Maintain a slight bend in your knees to prepare for the explosive movement.
How to do it
- Jump your feet out wide while simultaneously lowering your hips into a deep squat position.
- As you descend, swing your arms out and up overhead in a wide arc, reaching toward the ceiling.
- Exhale and explosively jump back to the starting position, bringing your feet together and arms back to your sides.
- Maintain a rhythmic tempo, ensuring you land softly on the balls of your feet before transitioning to the heels.
Form checklist
- Keep your weight in your heels during the squat phase to protect your knees.
- Ensure your knees track in line with your toes, preventing them from caving inward.
- Maintain an upright torso and avoid rounding your lower back as you squat.
- Land softly with knees slightly bent to minimize impact on your joints.
Pro tips
- Focus on a fast transition from the bottom of the squat to the jump to maximize explosive power.
- Keep your arms straight but not locked to fully engage the deltoids and pectorals throughout the arc.
- Squeeze your glutes at the top of the movement to ensure full hip extension and stability.
Make it harder
- Hold a light pair of dumbbells to increase the resistance on the shoulders and lower body.
- Increase the depth of the squat and the speed of the repetitions to boost cardiovascular demand.
Frequently asked
- What muscles does the power jack work?
- The power jack primarily targets the calves, glutes, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the power jack?
- The power jack requires no equipment — just your body weight.
- Is the power jack good for beginners?
- The power jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Foot HopscotchIntermediate · calves, glutes, and quadriceps