Exercise guide
Predator Jack
- Intermediate
- Compound
- Rep-based
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
The Predator Jack is a dynamic, full-body movement that combines a jumping jack with a deep squat to build explosive power and cardiovascular endurance. It targets the lower body while using a wide arm fly motion to engage the chest, shoulders, and upper back.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet together and your arms extended straight in front of your chest, palms touching.
- Engage your core and maintain a neutral spine with your gaze forward.
- Keep a slight bend in your knees to prepare for the explosive movement.
How to do it
- Jump your feet out wide into a sumo squat stance while simultaneously pulling your arms out to the sides in a fly motion.
- Inhale as you lower your hips until your thighs are parallel to the floor, keeping your chest upright and arms pulled back to squeeze your shoulder blades.
- Exhale and explosively jump back to the starting position, bringing your feet together and your palms back to touch in front of you.
- Maintain a fast, rhythmic tempo, ensuring you land softly on the balls of your feet each time.
Form checklist
- Keep your weight in your heels during the squat phase to maximize glute activation.
- Ensure your knees track in line with your toes and do not cave inward.
- Maintain an upright torso; avoid rounding your lower back or leaning too far forward.
- Land softly with knees slightly bent to absorb the impact.
Pro tips
- Focus on the 'pull' of the arms to maximize rear deltoid and rhomboid engagement, effectively opening the chest.
- Try to minimize the time your feet spend on the ground to increase the plyometric intensity and heart rate.
Make it harder
- Hold light dumbbells in each hand to increase the resistance on the shoulders and chest.
- Increase the depth of the squat and the speed of the jumps to turn it into a high-intensity interval move.
Frequently asked
- What muscles does the predator jack work?
- The predator 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 predator jack?
- The predator jack requires no equipment — just your body weight.
- Is the predator jack good for beginners?
- The predator jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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