Squat Jack
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The squat jack is a bodyweight plyometric exercise that combines a jumping jack with a squat, engaging the legs, glutes, and cardiovascular system simultaneously. By jumping the feet wide on the way down into a squat and snapping them back together on the way up, you train lower-body power and aerobic capacity with no equipment needed.
How to do the Squat Jack
- 1Stand tall with your feet together and your arms at your sides.
- 2Jump your feet out wider than shoulder-width while simultaneously hinging your hips back and bending your knees to lower into a squat position.
- 3Land softly on the balls of your feet with your knees tracking over your toes and your chest up.
- 4Lower until your thighs are roughly parallel to the floor, or as low as your mobility allows without your lower back rounding.
- 5Drive through your heels to explosively extend your hips and knees, jumping your feet back together as you rise.
- 6Land with your feet together and knees slightly soft to absorb the impact.
- 7Immediately repeat the movement, keeping a steady rhythm throughout the set.
Form tips
- Keep your chest lifted and your torso as upright as possible throughout the squat portion — avoid rounding forward.
- Land softly each time by absorbing the impact through your ankles, knees, and hips rather than slamming into the ground.
- Drive your knees outward in line with your toes when you land wide; collapsing the knees inward reduces effectiveness and stresses the joint.
- Control your breathing by exhaling sharply as you jump up and inhaling as you land into the squat.
Common mistakes
- Letting the knees cave inward on the wide landing, which places undue stress on the knee joints and reduces glute engagement.
- Cutting the squat depth short and barely bending the knees, which turns the movement into a shallow hop and removes most of the lower-body work.
- Landing flat-footed or with stiff legs, which transfers impact force directly to the joints instead of letting the muscles absorb it.
- Hunching the torso forward through the squat, which loads the lower back unnecessarily and shifts work away from the legs and glutes.
Frequently asked questions
What muscles does the squat jack work?
The squat jack is a full lower-body movement that engages the quadriceps, hamstrings, glutes, and calves, while also elevating heart rate for a cardiovascular training effect. Because no specific primary muscle is isolated, it functions best as a conditioning or warm-up drill.
Is the squat jack a good cardio exercise?
Yes — it is classified as an aerobic, plyometric movement. Performed continuously for timed sets or as part of a circuit, it raises heart rate quickly and improves cardiovascular endurance alongside lower-body power.
How many squat jacks should I do per set?
For conditioning, sets of 20–40 reps or 30–60 second intervals work well. Adjust volume based on your current fitness level and where the exercise falls in your workout.
Can beginners do squat jacks?
Yes, but beginners should first build basic squat mechanics and comfortable landing technique before adding the jump. Start slowly, focus on soft landings, and build speed only once the movement pattern feels stable.
What is the difference between a squat jack and a jumping jack?
A standard jumping jack keeps the legs mostly straight throughout. A squat jack adds a full squat each time the feet jump wide, making it a more demanding lower-body and cardiovascular exercise.
