Squat jacks
A jumping jack performed from a squat that hops your feet wide and narrow to fire up your legs and lungs.
IntermediateNo equipmentHigh impactSuggested: 30 sec
How to do it
- Stand with your feet together, knees soft and hands clasped in front of your chest.
- Jump your feet out wide and sink into a low squat.
- Jump your feet back together, staying in a shallow squat.
- Keep bouncing between wide and narrow without standing all the way up.
Form tips
- Keep your chest lifted and your knees tracking over your toes.
- Step side to side instead of jumping for a lower-impact version.
Muscles worked
QuadsGlutesInner thighsCalves