Squat Jacks

Squat Jacks

Squat Jacks is a fantastic exercise that combines the lower body strengthening benefits of squats with the cardiovascular intensity of jumping jacks. It is a highly effective compound exercise that engages multiple muscle groups simultaneously, making it a perfect choice for those looking to maximize their workout efficiency. During a set of Squat Jacks, you start in a standing position with your feet shoulder-width apart. From there, you quickly lower your body into a squat position by bending your knees and pushing your hips back, just like you would in a regular squat. However, instead of coming up immediately, you explode back up while simultaneously jumping your feet out to the sides, similar to a jumping jack motion. One of the key advantages of Squat Jacks is that they work the major muscles of your lower body, including your quadriceps, hamstrings, glutes, and calves, while also engaging your core muscles for stability. Additionally, the jumping aspect of this exercise elevates your heart rate and helps to increase your cardiovascular endurance. It is a great way to burn calories and boost your metabolism. Squat Jacks can be a valuable addition to both home and gym workouts, as they require minimal space and no equipment. However, it's important to maintain proper form throughout the exercise to prevent injury. As with any new exercise, take the time to learn and perfect the proper technique. Remember, consistency and gradual progression are key to reaping the maximum benefits from any exercise routine. Incorporating Squat Jacks into your workout routine can provide a challenging and dynamic element, helping you improve your strength, power, and endurance. Give it a try and experience the full-body benefits of this dynamic exercise.


  • Start standing with your feet hip-width apart and your arms by your sides.
  • Bend your knees and lower into a squat position until your thighs are parallel to the ground.
  • As you rise back up from the squat, jump your feet out wide while simultaneously raising your arms overhead.
  • Jump your feet back to the starting position while lowering your arms back down by your sides.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Engage your core muscles by pulling your navel in towards your spine.
  • Start with a low impact modification by stepping instead of jumping.
  • Keep a steady pace to increase your cardiovascular endurance.
  • Land softly on the balls of your feet to minimize stress on your joints.
  • Focus on squeezing your glutes and thighs as you jump or step out to the side.
  • Breathe continuously throughout the exercise, inhaling and exhaling at a controlled pace.
  • Do not let your knees collapse inward; instead, keep them aligned with your toes.
  • Modify the range of motion according to your fitness level and flexibility.
  • Always warm up and cool down before and after performing squat jacks.


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