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Power Jack

Step by step instructions, muscle activation and variants for the Power Jack.

MediumGlutesQuadriceps

About this exercise

The Power Jack is a plyometric exercise that combines the leg action of a jumping jack with the squat pattern, producing a powerful lower-body conditioning movement. Each jump takes the feet out wide into a squat landing position before explosively jumping back together. The exercise trains the quads, glutes, and hamstrings while elevating heart rate, making it an effective conditioning drill.

How to Perform

  • Stand upright with feet together and arms at your sides
  • Jump your feet out wide while simultaneously lowering into a squat, swinging your arms out to the sides for balance
  • Land softly with knees tracking over your toes and thighs roughly parallel to the floor
  • Explosively jump your feet back together, returning to the standing starting position
  • Land softly, reset, and immediately repeat for the desired number of reps

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Power Jack

The Power Jack is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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