Low Jacks
Description
Low jacks are a brutal jumping jack variation where you stay in a low squat position throughout the entire exercise, jumping the feet wide and together while keeping the hips low. The continuous squat hold combined with the jumping jack motion makes this one of the most demanding lower-body cardio exercises.
Muscle Group
Equipment Required
Low Jacks Instructions
- Start in a low squat position with feet together — hips back, knees bent, chest tall.
- Stay in this low squat throughout the entire exercise.
- Jump your feet out to wider than shoulder-width while staying low. Arms can swing out for balance.
- Immediately jump your feet back together while staying in the low squat.
- Continue alternating wide and narrow without ever standing up.
- Maintain the squat depth throughout — your hips should not rise.
- Stay on the balls of your feet. Land softly.
- Perform 20 to 45 seconds per set.
Low Jacks Form & Visual
Low Jacks Benefits
- Brutal lower-body endurance challenge
- Builds quad and glute endurance
- Combines isometric squat with cardio
- No equipment needed
- Excellent HIIT exercise
- Time-efficient leg burner
Low Jacks Muscles Worked
- Quadriceps (heavy isometric)
- Gluteus maximus
- Calves
- Adductors and abductors
- Core (stabilizer)
Low Jacks Variations & Alternatives
- Standard Jumping Jack
- Squat Jacks
- Astride Jumps
- Plyo Jacks
- Squat Hold Jacks (slower tempo)
