Videos
Instructions
- Start in a squat position with feet hip-width apart and arms in front of your chest
- Jump your feet out to a wider stance while maintaining the squat position
- Immediately jump your feet back to the original squat stance
- Keep your torso upright and your weight on your heels throughout the movement
- Repeat the movement at a consistent pace without standing up
Technical Tips
- Stay low in the squat throughout all repetitions
- Engage your core and glutes to stabilize your posture
- Avoid letting your knees collapse inward during the jumps
- Use your arms for balance if necessary
Breathing Tips
- Inhale as you jump your feet apart
- Exhale as you bring your feet back together
Medical restrictions
- Knee injuries
- Lower back pain
- Hip joint issues
- Recent ankle sprains
Squat Jacks performed in a static squat position add an intense muscular endurance challenge to the traditional jumping jack. By maintaining a lowered squat stance throughout the jumping motion, this variation increases time under tension for the quadriceps and glutes while still offering cardiovascular benefits. It promotes lower body stability, burns calories, and enhances muscular endurance without requiring any equipment. This variation is ideal for athletes and fitness enthusiasts seeking to improve leg strength, hip mobility, and conditioning in a compact, low-space workout.
What are the benefits of staying low during Squat Jacks?
Staying in a squat position throughout Squat Jacks increases muscle activation in the legs and glutes, boosts endurance, and maximizes calorie burn by maintaining constant tension.
Is this version of Squat Jacks harder than the regular one?
Yes, holding the squat position during jumps significantly increases the intensity by keeping your muscles under continuous tension, making it more challenging for your legs and cardiovascular system.
Can beginners perform low-position Squat Jacks?
Beginners can try this version by reducing jump height and limiting range of motion, gradually building strength and endurance before attempting full-depth movements.
Do low Squat Jacks work the same muscles as regular ones?
They target the same muscle groups but with increased emphasis on endurance and isometric strength, particularly in the quadriceps and glutes due to the sustained squat position.
How many low Squat Jacks should I do per set?
Start with 10–12 reps or 20–30 seconds per set, focusing on form and control, and increase volume progressively based on your fitness level.