Step Jack
Expert Advice
Maintain a brisk and rhythmic pace to keep your heart rate up, and engage your core throughout the exercise for stability.
How-to-do Steps
- Start with your feet together and arms by your sides.
- Step out to the side with one foot while raising your arms laterally to shoulder height.
- Quickly bring your foot back to the starting position while lowering your arms.
- Repeat the movement with the opposite foot, alternating sides with each repetition.
- Continue the exercise for the desired duration or number of repetitions.
Track Step Jack in FitAI
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Muscles Worked
Step Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Lats, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads15%
Hamstrings15%
Calves15%
Glutes15%
Shoulders10%
Chest10%
Lats20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Step Jack work?
Step Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Lats. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Step 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 Step Jack suitable for beginners?
Step 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.
