Squat Jacks

This leg exercise mainly works your quads, glutes and adductors, with help from your erector spinae. Watch the demo video, then follow the tips below.

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Rep Range

8-20

How to do Squat Jacks

Starting with your feet together and toes slightly pointed out, position your hands behind your head. As you jump your feet out wider than shoulder-width, simultaneously lower into a squat, pushing your hips back. Your fingertips should touch the ground during the squat. Jump your feet back together, returning to the initial position.

Common mistakes

Be cautious not to let your knees extend beyond your toes during the squat. Maintain an upright posture, avoiding any rounding of your back. Ensure you're landing softly to reduce impact on your joints.

Breathing

Inhale as you jump out and lower into the squat. Exhale as you jump your feet back together and return to standing.

Muscles worked

Primary Muscles

Quads, Glutes, Adductors, Hip Flexor, Hamstrings, Calves

Secondary Muscles

Erector Spinae

Tertiary Muscles

Core

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