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Predator Jack

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

MediumGlutesQuadriceps

About this exercise

The predator jack is a plyometric full-body exercise that combines a squat jump with a wide lateral leg spread, similar to a jumping jack but performed with greater depth and explosive power. It trains lower-body power, cardiovascular conditioning, and hip mobility simultaneously.

How to Perform

  • Stand with feet together and arms at your sides
  • Explosively jump both feet out wide into a squat position, landing softly with knees tracking over toes and hips pushed back
  • Touch the floor or bring your hands between your legs in the wide squat position
  • Jump your feet back together, returning to standing
  • Land softly and immediately initiate the next repetition
  • Keep your chest up and core braced throughout each jump
  • Maintain a consistent rhythm and full range of motion for maximum benefit

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore

About the Predator Jack

The Predator 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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