How to do Squat Jacks

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Difficulty: Medium

Impact Level: High

Target Body Parts: abs, triceps, biceps, upper back, shoulders, calves, glutes, hamstrings, quadriceps


Start off standing with your feet at hip width and up on your toes. Cross your arms in front of your chest, then jump your feet out sideways and open your arms out to the sides. When your feet land out wide, bend your knees and hips slightly to lower down into a quarter squat.

From this wide position, jump your feet back in to hip width and cross your arms in front of your chest, ready to jump out wide again.

Keep a straight back and look straight ahead during this exercise.

At the highest point of your jump, your feet and hands should represent 4 of the 5 points of a star, with your head being the other point.

As you start to lower back to the ground, bring your legs and arms in, so that you land with your feet under your hips and your arms by your sides. Absorb the impact of the landing by bending your knees and leaning forwards as you lower down into the crouch position again ready for your next star jump. Repeat these star jumps with control for the required duration.

Watch out for your knees during this exercise. Make sure they don’t drop in towards each other as you land.

How to make Squat Jacks easier

Try these easier exercises first: Step Touch, Wide Squats and Squat with Back Kick.

How to make Squat Jacks more challenging

Increase the intensity by trying out our Jumping Jacks and Star Jumps exercises.

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