Step by step instructions, muscle activation and variants for the Squat Jack.
The squat jack is a plyometric exercise that merges the jumping-jack foot pattern with a squat, landing in a wide squat position each time the feet spread out. It builds lower-body power and cardiovascular endurance simultaneously.
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The 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.