Jack Step
Description
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
- Stand with your feet shoulder-width apart and your arms at your sides.
- 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.
- Push off your right foot and return to the starting position.
- 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.
- Push off your left foot and return to the starting position.
- Continue alternating legs and repeating the exercise for the desired number of repetitions.
Jack Step Form & Visual
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
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