Exercise guide
Squat To Jumping Jack
- Intermediate
- Compound
- Timed hold
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic plyometric exercise combines a standard squat with an explosive jumping jack to build lower-body power while significantly elevating the heart rate. It effectively integrates the glutes, quads, and calves with upper-body engagement from the deltoids and pectorals.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and toes pointed slightly outward.
- Engage your core and keep your chest upright with arms resting at your sides.
How to do it
- Inhale as you lower into a squat, pushing your hips back until your thighs are parallel to the floor.
- Exhale and explosively jump upward, spreading your legs wide and swinging your arms overhead as in a jumping jack.
- Land softly on the balls of your feet, immediately bringing your feet back to hip-width and arms to your sides.
- Maintain a fluid tempo, moving directly into the next squat repetition upon landing.
Form checklist
- Keep your weight in your heels during the squat phase.
- Ensure your knees stay aligned with your toes and do not cave inward.
- Maintain a tall chest and neutral spine throughout the jump.
- Land with soft, slightly bent knees to protect your joints.
Pro tips
- Focus on the triple extension of the hips, knees, and ankles during the jump for maximum power.
- Keep your core braced to prevent your torso from leaning too far forward during the squat.
Make it harder
- Hold a light pair of dumbbells to increase the resistance on the deltoids and legs.
- Perform a deep squat where the hips go below the knees for increased glute activation.
Frequently asked
- What muscles does the squat to jumping jack work?
- The squat to jumping jack primarily targets the glutes and quadriceps, and also works the abs, deltoids, and serratus anterior as secondary muscles.
- What equipment do you need for the squat to jumping jack?
- The squat to jumping jack requires no equipment — just your body weight.
- Is the squat to jumping jack good for beginners?
- The squat to jumping jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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