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Resistance Band Seal Jack
A dynamic jumping jack variation with seal clap arm motion and resistance band around ankles targeting legs, hips, shoulders, and core for cardiovascular endurance, coordination, and muscular stamina.
About Exercise
Equipment
Bands
Difficulty
3/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Calves, Chest, Abs, Obliques, Lower Back, Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
8/10Glute Max, Glute Medius
Quads
7/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Adductors
6/10Adductor Longus, Adductor Magnus
Abductors
6/10Glute Medius, TFL
Shoulders
6/10Anterior Delts, Medial Delts, Rear Delts
Calves
5/10Gastrocnemius, Soleus
Chest
5/10Mid Chest
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
3/10Erector Spinae
Traps
3/10Upper Traps
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Place loop resistance band around ankles. Stand with feet together, knees slightly bent, core braced, arms at sides.
- Jump feet out wide beyond shoulders.
- Simultaneously clap hands together in front of chest at shoulder height.
- Jump feet back together.
- Return arms to sides.
- Repeat in fluid rhythm.
Coaching Tips
Form Cues
- Core tight
- Land softly
- Control band tension
- Shoulders down
- Eyes forward
Breathing
Inhale as feet return together; exhale forcefully as you clap and spread legs.
Tempo
1-0-1
Range of Motion
Spread feet wider than shoulders with soft knees; bring arms horizontally to full clap without locking elbows.
Safety
Safety Notes
- Warm up joints first
- Use supportive shoes
- Check band for damage
- Stop if knee or ankle pain occurs
- Avoid if recent lower body injury
Spotting
Not required; perform solo in open space.
Common Mistakes
- Stiff landings jarring joints
- Rushing without control
- Allowing band to snap legs
- Arching back instead of bracing core
- Uneven arm height
When to Avoid
- Acute knee or ankle injury
- Recent hip surgery
- Balance issues without support
- High-impact intolerance
Flexibility Needed
- Adequate ankle dorsiflexion for jumping
- Hip abduction range to shoulder width
- Shoulder horizontal flexion
Build Up First
- Master basic jumping jacks
- Familiarity with resistance band control
- Good cardiovascular base
Also known as
Banded Seal Jack, Resistance Seal Jacks
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