Exercise guide
Squat Jack
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Squat Jack is a high-intensity plyometric movement that combines a squat with a jumping jack to build explosive lower-body power and cardiovascular endurance. It effectively targets the glutes, quads, and calves while maintaining constant tension through the lower body.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet together and your arms at your sides.
- Engage your core and keep your chest upright with a neutral spine.
How to do it
- Jump your feet out wide while simultaneously lowering your hips into a squat position.
- Inhale as you descend, keeping your weight in your heels and your chest lifted.
- Explosively jump back to the starting position, bringing your feet together and standing tall.
- Exhale on the jump up and maintain a fast, rhythmic tempo.
Form checklist
- Keep your knees tracking over your toes, preventing them from caving inward.
- Land softly on the balls of your feet to absorb impact.
- Maintain an upright torso throughout the entire movement.
- Ensure your hips drop to at least parallel with your knees for full engagement.
Pro tips
- Try to stay as low as possible during the transition to keep the quads under constant tension.
- Touch the floor with alternating hands at the bottom of each rep to ensure consistent depth and torso positioning.
Make it harder
- Place a mini-resistance band around your thighs, just above the knees, to increase glute activation.
- Hold a light dumbbell or kettlebell at chest height in a goblet position to add resistance.
Frequently asked
- What muscles does the squat jack work?
- The squat jack primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the squat jack?
- The squat jack requires no equipment — just your body weight.
- Is the squat jack good for beginners?
- The 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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- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps