Squat Jacks
What are Squat Jacks?
Squat jacks are a high intensity variation of jumping jacks that combine the strength element of a bodyweight squat with the explosive power of a vertical. To perform squat jacks, jump the feet wide and lower into a squat position, then bring the feet back together with an explosive jump.
Squat jacks are a cardio exercise with a strength element, building lower body strength and muscular endurance whilst working on cardio fitness, power, and speed. Squat jacks work well as part of a warm up, in interval training, and in lower body workouts. The challenging combination of jumping and squatting elevates the heart rate and keeps the focus on the legs, making squat jacks a useful addition to a leg-day circuit.
Squat jacks are suitable for people with a good level of fitness and lower body strength. If you are new to jumping jacks or bodyweight squats, keep the tempo slow and do shorter intervals as you build your fitness and endurance. To increase the intensity of squat jacks, squat lower or increase the tempo.
Take a look at our video and read our technique tips for squat jacks below.
Check out some other jumping jacks exercises: Step Jacks, Crossover Jacks, Press Jacks, Jumping Jack Burpees, Jumping Jacks
Commonly Asked Questions About Squat Jacks
Squat jacks are a type of jumping jack exercise that deliver a high-intensity cardiovascular workout whilst building lower body strength and power. They improve explosive leg strength, challenge balance and stability, and develop functional fitness through multi-planar movement.
Squat jacks mostly work the lower body muscles through the squat and vertical jump movements. You will feel squat jumps in your quadriceps, hamstrings, and glutes. Other muscles are also worked in squat jacks, including the calves, abs and core, and adductors.
Squat jacks are an intense cardio exercise but because they use bodyweight only, you could include them up to 3-4 times per week depending on your fitness levels and goals. Start with 3-4 sets of 20-30 seconds, and build up the time or reduce the rest period as you get fitter. Squat jacks work well in circuits, as part of a dynamic warm-up, or as a conditioning finisher.
Alternatives to squat jacks include jump squats or lateral squat jumps. For lower impact, try step-out squats or alternating side squats without jumping. Squat thrusts provide similar cardio benefits, and wide sumo squats work some of the same muscle groups.
Squat Jacks Tips
- Keep your core engaged throughout the exercise.
- Lift the chest as you jump back up to the start position.
- During the jump, keep your hands in front of your chest or raise them above your head.
How To Do Squat Jacks
Stand with your feet together, arms by your side.
Jump both feet out into a wide squat, with your knees over your toes.
As you land, touch the floor between your feet with one hand.
Jump your feet back together in a vertical jump.
Repeat the movement, touching the floor with the other hand.
Alternate your hands with every rep.
If you’re not sure if any of the above exercises are suitable for you, please consult your doctor before you start it. Need guidance on how to perform the exercise? Ask a personal trainer at your gym.