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Stance Jack
A dynamic bodyweight cardio exercise that combines jumping jacks with squats and alternating cross-body toe touches, targeting legs and core to build coordination, balance, and muscular endurance.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes, Obliques
Secondary Muscles
Lower Back, Shoulders
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 MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Obliques
8/10External Obliques
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
7/10Rectus Abdominis
Calves
6/10Gastrocnemius, Soleus
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Short rests to maintain heart rate
How to Perform
Stand tall with feet shoulder-width apart, toes slightly out, arms at sides. Engage core and maintain upright posture.
- Bend knees slightly and jump feet wide, spreading arms to sides.
- Land softly in shallow squat and reach right hand to touch left foot, keeping back straight.
- Engage core and obliques during reach.
- Jump feet together, returning arms to sides or overhead.
- Repeat jump out, now reaching left hand to right foot.
- Alternate sides continuously in fluid rhythm.
Coaching Tips
Form Cues
- Land softly on balls of feet
- Keep core tight
- Reach across without rounding back
- Alternate sides smoothly
- Maintain upright torso
Breathing
Breathe continuously with natural rhythm; exhale during reach and inhale during jump back.
Tempo
1-0-1
Range of Motion
Jump feet wider than shoulders; squat to touch opposite foot or shin while keeping chest up and knees tracking over toes; fully extend in upright position.
Safety
Safety Notes
- Warm up joints before starting
- Avoid if acute knee or ankle issues
- Land softly to reduce impact
- Consult professional for joint conditions
- Use even, shock-absorbing surface
- Wear supportive shoes
Spotting
No spotting needed; bodyweight exercise. Perform in open space away from obstacles.
Common Mistakes
- Landing with locked knees
- Rounding back during touch
- Slouching or twisting excessively
- Bouncing without control
- Uneven arm and foot movement
When to Avoid
- Acute knee pain
- Ankle instability
- Lower back injury
- Recent joint surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip mobility for squat
- Shoulder flexibility for arm movement
Build Up First
- Proficiency in jumping jacks
- Basic squat form
- Coordination for alternating reaches
Also known as
Stance Jacks
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