Stepjack Back Squeeze
Expert Advice
Focus on squeezing your shoulder blades together as you step out to ensure you're targeting the back muscles effectively.
How-to-do Steps
- Stand 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.
- Bring your arms back down and step your foot back to the starting position.
- Repeat the movement with the opposite leg and arm.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Stepjack Back Squeeze primarily targets the Quads, Hamstrings, Calves, Glutes, Chest, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads16%
Hamstrings16%
Calves16%
Glutes16%
Chest18%
Shoulders18%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Stepjack Back Squeeze work?
Stepjack Back Squeeze primarily targets the Quads, Hamstrings, Calves, Glutes, Chest, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Stepjack Back Squeeze?
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 Stepjack Back Squeeze suitable for beginners?
Stepjack Back Squeeze 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.
