Back Leg Lift Jack
Expert Advice
Keep your core tight and back straight to maintain balance and stability throughout the exercise.
How-to-do Steps
- Stand with feet together and arms at your sides.
- Jump up, spreading your legs out to the sides while lifting your arms overhead.
- As you jump, extend one leg back and keep the other leg straight beneath you.
- Land softly and immediately jump again, alternating the back leg with each jump.
- Continue for the desired duration or number of repetitions.
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Muscles Worked
Back Leg Lift Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads15%
Hamstrings15%
Calves10%
Glutes10%
Abs10%
Chest10%
Shoulders30%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Back Leg Lift Jack work?
Back Leg Lift Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Back Leg Lift Jack?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Back Leg Lift Jack suitable for beginners?
Back Leg Lift Jack is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
