Low Jacks
Rep Range
Time Based
Hints
Initiate your starting position with feet together and knees bent slightly more than in a regular jumping jack. This bent position creates more engagement in the quadriceps and hamstrings. As you maintain the bent knee position, jump your feet out to the sides just like in a traditional jumping jack. The difference here is the maintained semi-squat posture which keeps tension on the leg muscles. Ensure your back remains straight and chest remains lifted, which will help in maintaining a proper posture and avoid any undue stress on the back. When jumping your feet out, keep them aligned with your hips or shoulders. This ensures you’re not overstraining or under-engaging your leg muscles. Engage your core muscles throughout to support your spine and maintain balance.
Common Mistakes
Allowing the knees to cave inward can be an issue. Ensure knees stay aligned with toes during the outward jump. Another mistake is rising up during the exercise. The key component of the low jack is the semi-squat position, and rising up will diminish the focused engagement on the leg muscles. Additionally, not maintaining a rhythmic motion can decrease the effectiveness of the exercise. This movement benefits from a fluid, rhythmic motion, so avoid jerky or hesitant movements.
Breathing
Inhale as your feet jump outward and exhale as you bring them back to the starting position. Remember, maintaining the deeper bend in the knees throughout the movement ensures a more intense focus on the leg muscles compared to traditional jumping jacks. Ensure you’re warmed up and listen to your body to prevent any potential strain or injury.
Muscle Focus
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