Exercise guide
Jack Jump
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
The Jack Jump is a high-intensity plyometric exercise that combines a squat with an explosive jumping jack to build lower-body power and cardiovascular endurance. It effectively targets the quadriceps and glutes while engaging the deltoids and core for stabilization and explosive movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your arms relaxed at your sides.
- Engage your core and maintain a neutral spine with your chest lifted.
- Lower your hips into a quarter-squat position to load your glutes and hamstrings.
How to do it
- Drive through the mid-foot to explode vertically, jumping as high as possible.
- While in mid-air, simultaneously extend your arms and legs outward to form an 'X' shape.
- Quickly pull your limbs back toward your midline before making contact with the ground.
- Land softly on the balls of your feet, immediately absorbing the impact by sinking back into the starting squat position.
- Exhale forcefully during the jump and inhale as you land and reset.
Form checklist
- Land with soft knees to protect your joints from impact.
- Keep your chest up and avoid rounding your lower back during the squat phase.
- Ensure your knees track over your toes and do not collapse inward upon landing.
- Maintain full core tension throughout the flight phase to stay balanced.
Pro tips
- Focus on 'snapping' your limbs back to center as quickly as possible to increase the eccentric demand on your adductors and lats.
- Minimize ground contact time to improve reactive power and maximize cardiovascular intensity.
Make it harder
- Perform 'Tuck-to-Jack' jumps by pulling your knees toward your chest before extending into the star shape.
- Wear a weighted vest to increase the load on the lower body and increase the metabolic demand.
Frequently asked
- What muscles does the jack jump work?
- The jack jump primarily targets the calves, glutes, and quadriceps, and also works the hamstrings and hip flexors as secondary muscles.
- What equipment do you need for the jack jump?
- The jack jump requires no equipment — just your body weight.
- Is the jack jump good for beginners?
- The jack jump is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Foot HopscotchIntermediate · calves, glutes, and quadriceps