Step Squat Jack

Muscles worked

Setup

1. Stand upright with a step platform directly in front of you or slightly to one side.
2. Position your feet hip-width apart with your toes pointing forward and core engaged.
3. Keep your arms relaxed at your sides with your chest lifted.

How to do it

1. Step your right foot firmly onto the center of the step and immediately lower your hips into a squat, keeping your left foot on the floor.
2. Simultaneously swing both arms out and overhead in a wide arc (jumping jack motion) as you descend into the squat.
3. Exhale and push through the right foot to return to the starting position, bringing your arms back to your sides.
4. Repeat the movement by stepping the left foot onto the step, alternating sides at a steady, rhythmic tempo.

Form checklist

• Keep your chest up and avoid rounding your lower back during the squat.
• Ensure the knee of the stepping leg tracks directly over your toes, not caving inward.
• Maintain a tight core throughout the movement to stabilize your spine.
• Land your foot softly on the step to minimize impact on the joints.

Pro tips

• Focus on a sharp, controlled 'snap' of the arms at the top of the movement to maximize deltoid and pectoral engagement.
• Keep your weight distributed through the heel and mid-foot of the leg on the step to increase glute activation.

Make it harder

• Increase the height of the step platform to deepen the squat and increase the vertical challenge.
• Hold light dumbbells or wear wrist weights to add resistance to the arm jack and increase the metabolic demand.

Frequently asked

What muscles does the step squat jack work?

The step squat jack primarily targets the glutes and quadriceps, and also works the abs, deltoids, and pectorals as secondary muscles.

What equipment do you need for the step squat jack?

The step squat jack uses step and body weight.

Is the step squat jack good for beginners?

The step squat 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 Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Box Jump Through The ArmsIntermediate · calves, glutes, and quadriceps