Weighted Squat Jacks
Muscle Groups: Quads, Glutes, Calves
Weighted Squat Jacks focuses on Quads, Glutes, Calves, with Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Squat Jacks with proper form and technique.
- 1
Stand with your feet together, holding a weight in both hands at your chest.
- 2
Jump your feet out while squatting down, keeping your back straight and weight on your heels.
- 3
Push through your heels to jump back to the starting position, bringing your feet together.
Tips for Success
These tips will help you perform Weighted Squat Jacks safely and effectively while maintaining proper form.
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Keep your knees behind your toes while squatting to avoid injury.
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Engage your core throughout the movement to maintain stability and balance.
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Land softly on your feet to reduce impact on your joints.
Secondary Muscles
While Weighted Squat Jacks primarily targets Quads, Glutes, Calves , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Squat Jacks, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Squat Jacks, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
