Jack Jump

Jack Jump


The exercise involves performing a jumping jack followed by a squat jump. Start with a regular jumping jack, then immediately transition into a squat jump by lowering into a squat position and exploding upwards into a jump. Repeat the sequence for the desired number of repetitions.

Muscle Group

Equipment Required

Jack Jump Instructions

  1. Start in a standing position with your feet shoulder-width apart.
  2. Bend your knees slightly and jump up, bringing your knees towards your chest.
  3. While in the air, cross your right leg over your left leg and uncross them before landing.
  4. As soon as you land, immediately jump again and cross your left leg over your right leg and uncross them before landing.
  5. Repeat steps 3 and 4 for the desired number of repetitions.

Jack Jump Form & Visual

Jack Jump

Jack Jump Benefits

  • Targets the rectus abdominis muscle, also known as the “six-pack”
  • Engages the obliques and hip flexors for a full core workout
  • Improves overall core strength and stability
  • Can help improve posture and reduce lower back pain
  • Can be modified for different fitness levels and abilities

Jack Jump Muscles Worked

  • Quadriceps
  • Hamstrings
  • Calves
  • Glutes
  • Abdominals
  • Obliques
  • Lower back muscles

Jack Jump Variations & Alternatives