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Step Jacks
Low-impact bodyweight cardio exercise that alternates stepping feet side to side while raising arms overhead, targeting legs, shoulders, and core for improved endurance and coordination.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Abductors
Secondary Muscles
Traps, Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbductors
8/10Glute Medius
Adductors
7/10Adductor Magnus
Shoulders
7/10Medial Delts
Quads
6/10Rectus Femoris
Calves
6/10Gastrocnemius
Abs
6/10Rectus Abdominis
Traps
5/10Lats
4/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Adjust based on intensity
How to Perform
Stand tall with feet together and arms at your sides on a flat surface, core engaged and shoulders relaxed.
- Step your right foot out to the side beyond shoulder width.
- Simultaneously raise both arms out to the sides and overhead.
- Bring your right foot back to meet the left, lowering arms to sides.
- Step your left foot out to the side beyond shoulder width.
- Raise both arms out to the sides and overhead again.
- Return left foot to center, lowering arms.
- Continue alternating sides in a steady rhythm.
Coaching Tips
Form Cues
- Keep core tight.
- Maintain upright posture.
- Step controlled, no bounce.
- Arms straight overhead.
- Eyes forward.
- Land softly.
Breathing
Breathe steadily and rhythmically, inhaling as you step out and exhaling as you return to center; brace core lightly.
Tempo
1-0-1
Range of Motion
Step foot out to at least shoulder width, arms fully overhead with elbows straight; return fully to center without momentum.
Safety
Safety Notes
- Avoid if acute ankle or knee pain.
- Use supportive shoes on even surface.
- Stop if dizziness occurs.
- Maintain neutral spine to protect back.
- Wider steps for stability if balance challenged.
- Consult doctor for joint issues.
Spotting
No spotting required; self-supported bodyweight movement.
Common Mistakes
- Arching lower back on arm raise.
- Leaning side to side.
- Rushing steps unevenly.
- Narrow steps reducing engagement.
- Shrugging shoulders.
- Poor foot alignment.
When to Avoid
- Acute knee or ankle injuries
- Severe balance issues
- Recent lower back strain
Flexibility Needed
- Basic hip abduction range
- Shoulder flexion to overhead
- Ankle stability for stepping
Build Up First
- Familiarity with marching in place
- Good standing posture
Also known as
Side Step Jacks, Step-Out Jacks, Modified Jumping Jacks
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