Exercise guide
Overhead Jack To Jumping Jack
- Beginner
- Compound
- Timed hold
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic plyometric variation combines a squat-based overhead reach with a traditional jumping jack to elevate the heart rate while strengthening the lower body and shoulders. It effectively targets the glutes and quadriceps through the squatting motion while engaging the deltoids through two different planes of arm movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your arms resting at your sides.
- Engage your core and maintain a tall, neutral spine with your gaze forward.
- Ensure you have enough space to jump both laterally and vertically.
How to do it
- Jump your feet out wide into a squat position while simultaneously reaching both arms straight up toward the ceiling.
- Jump your feet back to the starting position while bringing your arms back down to your sides, inhaling as you land.
- Immediately jump your feet out again into a standard jumping jack, swinging your arms out to the sides and overhead in a circular arc.
- Jump back to the starting position and exhale, maintaining a steady, rhythmic tempo throughout the alternating pattern.
Form checklist
- Land softly on the balls of your feet to absorb impact and protect your joints.
- Keep your knees tracked over your toes during the squat phase, avoiding internal collapse.
- Maintain an upright chest and neutral head position; do not look down at your feet.
- Keep your core braced to prevent excessive arching in the lower back during the overhead reach.
Pro tips
- Focus on the depth of the squat during the 'Overhead Jack' phase to maximize glute and quad recruitment.
- Keep your arms fully extended and rigid to increase the mechanical tension on the deltoids and upper back.
- Maintain a consistent rhythm to improve cardiovascular endurance and coordination.
Make it harder
- Increase the speed of the transitions to turn the movement into a high-intensity interval (HIIT) exercise.
- Hold light dumbbells or wear wrist weights to add resistance to the shoulder abduction and overhead reach.
Frequently asked
- What muscles does the overhead jack to jumping jack work?
- The overhead jack to jumping jack primarily targets the calves, glutes, and quadriceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the overhead jack to jumping jack?
- The overhead jack to jumping jack requires no equipment — just your body weight.
- Is the overhead jack to jumping jack good for beginners?
- Yes. The overhead jack to jumping jack is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
- Box Jump Through The ArmsIntermediate · calves, glutes, and quadriceps
- Burpee Jump BoxAdvanced · calves, glutes, hamstrings, and quadriceps
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps