Exercise guide
Squat Star Jack
- Intermediate
- Compound
- Rep-based
- Shoulders
The Squat Star Jack is an explosive plyometric exercise that combines a deep squat with a mid-air star jump to build lower-body power and cardiovascular endurance. It effectively targets the legs and glutes while engaging the core and shoulders through dynamic movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your arms relaxed at your sides.
- Engage your core and keep your chest lifted with your gaze forward.
- Position your weight evenly through your mid-foot and heels.
How to do it
- Inhale as you lower into a deep squat, reaching your hands down toward your shins or the floor.
- Explosively jump vertically, simultaneously extending your arms and legs out to the sides to form a 'star' shape in the air.
- Exhale forcefully at the peak of the jump while maintaining a tight core.
- Land softly on the balls of your feet, immediately absorbing the impact by sinking back into the starting squat position.
Form checklist
- Keep your back flat and chest up during the squat to avoid rounding the spine.
- Ensure knees stay aligned with your toes and do not cave inward during takeoff or landing.
- Land with 'soft knees' to protect your joints from high-impact forces.
- Fully extend your limbs at the top of the jump for maximum muscle recruitment.
Pro tips
- Focus on a rapid transition from the landing back into the squat to utilize the stretch-shortening cycle for more power.
- Squeeze your glutes and deltoids at the peak of the star jump to maximize muscle engagement.
Make it harder
- Increase the tempo to perform as many reps as possible within a set time frame.
- Add a small pause in the deep squat before the explosive jump to remove momentum.
Frequently asked
- What muscles does the squat star jack work?
- The squat star jack primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the rotator cuff and serratus anterior as secondary muscles.
- What equipment do you need for the squat star jack?
- The squat star jack requires no equipment — just your body weight.
- Is the squat star jack good for beginners?
- The squat star jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Arm Circle StepbackIntermediate · calves, glutes, hamstrings, and quadriceps
- Barbell Clean High PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Clean PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell Deadlift 360 DegreesIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius