Step by step instructions, muscle activation and variants for the Leg Front Lift Jack.
The Leg Front Lift Jack combines a jumping jack motion with alternating front leg lifts to elevate heart rate and work the hip flexors and legs. It is a plyometric cardio drill that challenges coordination, balance, and lower body endurance.
The Leg Front 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.
