Predator Jacks
This HIIT exercise raises your heart rate and works your lower body, core and shoulders. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Predator Jacks
Initiate the exercise from a starting position with feet close together, a slight bend in the knees, and arms extended in front with palms touching each other. As you begin, consider this movement a blend between a wide-legged squat and a traditional jumping jack. As you jump your feet wide past shoulder width, simultaneously transition into a deep squat, ensuring your toes are slightly pointed out. Your arms should smoothly extend straight out to your sides, aligning with your shoulders. When transitioning back to the starting position, ensure a controlled movement and a soft landing. The goal is to seamlessly combine both the squat and the arm movement to engage multiple muscle groups efficiently.
Common mistakes
Avoid letting your knees go past your toes when squatting; this can place undue stress on the knee joints. Ensure your back remains straight and chest up during the squat to avoid placing strain on the lower back. Some might rush the movement and not achieve the full depth in the squat, which diminishes the exercise's effectiveness.
Breathing
Inhale as you spread your legs and descend into the squat. Exhale as you jump back to the initial position, bringing your feet together and hands in front. Maintaining rhythm and fluidity throughout the exercise ensures maximum benefit while reducing the risk of strain or injury.
Muscles worked
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
Tertiary Focus Area
Chest
