Build Leg Strength at home with Squat Jack

Squat Jacks

Rep Range

Time Based

Hints

Start in a standing position with your feet touching and toes pointing straight ahead. Keep your hands crossed in front of you with a slight bend in the elbows. As you initiate the movement, perform a soft hop, spreading your feet wide while simultaneously swinging your arms outward to shoulder height gently with your palms facing the floor. After reaching this expanded stance, gently hop back to the starting position, making sure to land softly to minimize impact on your joints.

Common Mistakes

Landing with too much force can put unnecessary strain on your knees and ankles, so it's crucial to always land softly. Another common mistake is not synchronizing the arm movement with the jump. It's essential to move both simultaneously to get the most out of the exercise. Lastly, ensure your posture remains straight with your chest up throughout to prevent back strain.

Breathing

Take a breath in as you jump out, expanding your stance. Exhale as you hop back to the starting position. This rhythm will help maintain a consistent breathing pattern throughout the exercise.

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