Step Squat Jack
Expert Advice
Keep your chest lifted and core engaged to maintain good posture and maximize the effectiveness of the exercise.
How-to-do Steps
- Start in a standing position with feet together.
- Step out to the side into a squat position, lowering your hips back and down.
- As you squat, swing your arms out to shoulder height for balance.
- Push through your heels to jump back to the starting position, bringing your feet together.
- Repeat the movement, alternating sides with each squat.
- Continue for the desired amount of time or number of repetitions.
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Muscles Worked
Step Squat Jack primarily targets the Quads, Hamstrings, Glutes, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Glutes25%
Shoulders25%
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 Squat Jack work?
Step Squat Jack primarily targets the Quads, Hamstrings, Glutes, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Step Squat 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 Squat Jack suitable for beginners?
Step Squat Jack is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
