Step by step instructions, muscle activation and variants for the Side Squat Jack.
A plyometric lower-body exercise combining a lateral squat with a jumping jack movement. You explosively jump your feet out wide into a squat landing, then spring them back together, targeting the quads, glutes, and inner thighs while keeping heart rate elevated.
Common mistakes content is coming soon.
The Side Squat 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.