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Last updated February 8, 2026
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cardio
Squat Jacks
Lower into a squat. Jump your feet in and out while staying low. Keep your chest up. Burn out the quads.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quads
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet shoulder-width apart and your arms at your sides.
- Ensure you have enough space around you to perform the movement safely.
- Step 2Start Position
- Begin with a slight bend in your knees and your core engaged.
- Keep your chest up and shoulders back to maintain good posture.
- Step 3Jump Out
- Jump your feet out to the sides while simultaneously raising your arms above your head.
- Land softly on the balls of your feet, ensuring your knees are slightly bent.
- Step 4Return to Start
- Jump back to the starting position by bringing your feet together and lowering your arms back to your sides.
- Control your landing to maintain balance and stability.
- Step 5Repeat
- Continue performing squat jacks for the desired number of repetitions.
- Focus on maintaining proper form and a steady rhythm throughout the exercise.
- Step 6Finish the Exercise
- After completing your reps, come to a complete stop and take a moment to catch your breath.
- Stretch your legs and arms to cool down after the workout.