Step by step instructions, muscle activation and variants for the Back Leg Lift Jack.
The Back Leg Lift Jack is a plyometric bodyweight exercise that combines a jumping jack motion with a posterior leg lift. Instead of spreading both legs to the side, you kick one or both legs backward and upward, activating the glutes and hamstrings while keeping the heart rate elevated.
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The Back Leg Lift 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.