Plyo Jacks

Plyo Jacks

Plyo Jacks, also known as Plyometric Jacks, are a dynamic and high-intensity exercise that targets multiple muscle groups in the body. It is a variation of the traditional jumping jack exercise, but with an added plyometric element. Plyo Jacks not only work on cardiovascular endurance but also engage the muscles in your lower body, upper body, and core. This exercise involves explosive movements that rapidly contract and lengthen the muscles, increasing their power and strength. By incorporating Plyo Jacks into your workout routine, you can enhance your agility, burn calories, and improve your overall athletic performance. The Plyo Jacks exercise primarily targets the quadriceps, hamstrings, glutes, and calves. Simultaneously, it engages the muscles in your shoulders, chest, and arms as you perform the jumping jack motion. Additionally, Plyo Jacks require core stabilization to maintain a proper form and balance throughout the exercise. Remember, Plyo Jacks are an intermediate to advanced level exercise due to its high intensity and impact nature. Therefore, it is crucial to have a solid fitness foundation before attempting this exercise. Incorporating Plyo Jacks into your workout routine can be a great way to elevate your fitness level, challenge yourself, and add some excitement to your training sessions. However, it's essential to be mindful of your form and listen to your body to avoid any potential injury.


  • Start by standing with your feet together and your arms relaxed at your sides.
  • Bend your knees slightly and jump vertically, pushing off with both feet.
  • As you jump, spread your legs out wide to the sides and bring your arms up and out to the sides.
  • Land softly on the balls of your feet with your legs spread apart and your arms overhead.
  • Immediately reverse the movement by jumping back to the starting position, bringing your legs back together and arms down by your sides.
  • Continue this jumping motion, alternating between spreading your legs out wide and bringing them back together, while coordinating your arm movements.
  • Perform the exercise for a specific number of repetitions or a set duration.

Tips & Tricks

  • Start with a proper warm-up to prepare your muscles and joints for the exercise.
  • Ensure you have enough space around you to perform the exercise safely.
  • Engage your core muscles throughout the movement to maintain proper form and stability.
  • Land softly and quietly to reduce impact on your joints.
  • Focus on exploding off the ground with power and height during each jump.
  • Keep your knees and toes pointing in the same direction to prevent injuries.
  • Listen to your body and progress at your own pace, gradually increasing speed and intensity.
  • Breathe in through your nose and out through your mouth to maintain a steady flow of oxygen.
  • Mix up your workouts by incorporating different variations of plyo jacks to continuously challenge your body.
  • Pair plyo jacks with other exercises to create a well-rounded workout routine.


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