Jack Step

Jack Step


The Jack Step exercise, commonly known as the Step Jack or Plank Jack, is a full-body exercise that combines elements of a plank and a jumping jack. It primarily targets the core, glutes, and leg muscles, while also improving cardiovascular endurance and coordination. The exercise is performed by starting in a plank position, then jumping the feet outward and inward, similar to the motion of a jumping jack. The Jack Step exercise is often incorporated into high-intensity interval training (HIIT) workouts, circuit training, and bodyweight exercise routines.

Muscle Group

Equipment Required

Jack Step Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Take a big step forward with your right foot, bending your knee and lowering your body until your right thigh is parallel to the ground.
  3. Push off your right foot and return to the starting position.
  4. Repeat the exercise with your left foot, taking a big step forward and bending your knee until your left thigh is parallel to the ground.
  5. Push off your left foot and return to the starting position.
  6. Continue alternating legs and repeating the exercise for the desired number of repetitions.

Jack Step Form & Visual

Jack Step

Jack Step Benefits

  • Improves cardiovascular health
  • Increases endurance and stamina
  • Burns calories and aids in weight loss
  • Strengthens leg muscles
  • Improves balance and coordination
  • Can be done anywhere with minimal equipment

Jack Step Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calf muscles
  • Core muscles

Jack Step Variations & Alternatives

  • Jack Step
  • Step Jack
  • Jack-Step
  • Step-Jack
  • J. Step
  • S. Jack
  • JS
  • SJ