AÂ FIT30 EXERCISE
Squat Jacks
Squat Jacks are a dynamic, full-body exercise that combines elements of both squats and jumping jacks. This movement engages the lower body, including the quadriceps, hamstrings, and glutes, while also incorporating cardiovascular benefits.
HOWÂ TO
How do I do Squat Jacks?
- Stand with your feet shoulder width apart, and arms bent in front of you with hands clasped together.
- Lower your body into a squat position by bending at the hips and knees. Keep your back straight, chest up, and knees in line with your toes.
- From the squat position, jump your feet out to the sides in a jumping jack motion.
- Remain in the squat position, continuing to jump your feet out to the sides in a jumping jack motion.
TIPS
What are some tips for Squat Jacks?
- Focus on maintaining proper form throughout the exercise. Keep your back straight, chest up, and knees tracking over your toes during the squat.
- Perform the movements in a controlled manner, especially during the landing phase, to reduce impact on the joints.
- Engage your core muscles to stabilize your spine and enhance overall balance.
- Perform the exercise at a speed that allows you to maintain proper form. As you become more proficient, you can increase the pace for a higher-intensity workout.
MODIFICATIONS
How do I modify Squat Jacks?
Easier
- If the full range of motion is challenging, reduce the depth of the squat.
- Instead of jumping, step your feet out to the sides during the squat jack motion to reduce impact.
- Perform the exercise at a slower pace if you're a beginner or if you find it difficult to maintain control at a faster speed.
Harder
- Perform a full jumping jack motion, by jumping your feet out to the sides while simultaneously raising your arms overhead in a jumping jack motion.
- Perform with light ankle and/or wrist weights.
What are the benefits of Squat Jacks?
Endurance
Glute Strength
Lower Body Strength
A row30 workout
You're A Star
Complete 5 Rounds In 27:20
- Row (1:00)
- Rest (0:20)
- Forward Lunges (0:50)
- Rest (0:20)
- Elbow Plank (0:40)
- Rest (0:20)
- Bodyweight Squats (0:30)
- Rest (0:20)
- Squat Jacks (0:20)
- Rest (1:00)
Free
A jump30 workout
Tenta-Cool
Complete 4 Rounds In 28:20
- Basic Jump (0:20)
- Scissor Jump (0:20)
- Alternate Foot Jump (0:20)
- Rest (0:20)
- Sprawls (0:20)
- Squat Jacks (0:20)
- March In Place (0:20)
- Rest (0:20)
- Basic Jump (0:20)
- Scissor Jump (0:20)
- Alternate Foot Jump (0:20)
- Rest (0:20)
- Sprawls (0:20)
- Squat Jacks (0:20)
- March In Place (0:20)
- Rest (0:20)
- Basic Jump (0:20)
- Scissor Jump (0:20)
- Alternate Foot Jump (0:20)
- Rest (1:00)
Free