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Touchdown Jacks
A plyometric full-body exercise combining squats, jumps, and arm movements to target glutes, quads, and core for building cardiovascular endurance, agility, and explosive power.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Obliques, Hamstrings, Shoulders
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Abs
7/10Rectus Abdominis, Transverse Abdominis
Calves
6/10Gastrocnemius, Soleus
Obliques
5/10External Obliques, Internal Obliques
Hamstrings
5/10Biceps Femoris, Semitendinosus
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
15-40 reps
Rest Between Sets
30-60 seconds • Short rests to maintain heart rate.
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, arms at sides, core engaged, and back straight.
- Lower into a quarter squat by bending hips and knees.
- Explode upward into a jump, bringing feet together.
- Reach down to touch ground between feet while keeping chest lifted.
- Land softly on balls of feet.
- Quickly jump feet out wider than shoulders.
- Simultaneously swing arms overhead.
- Jump feet back together and lower arms to sides to repeat.
Coaching Tips
Form Cues
- Keep core tight throughout.
- Land softly on balls of feet.
- Drive through heels on jump.
- Maintain upright torso.
- Swing arms explosively.
- Eyes forward for balance.
Breathing
Inhale during the squat descent and arm swing; exhale forcefully during the jump and touchdown.
Tempo
1-0-1
Range of Motion
Squat to thighs parallel to ground; full arm extension overhead and down to touch; explosive jumps with controlled landing.
Safety
Safety Notes
- Avoid if acute knee or ankle injuries present.
- Start with low jumps to build control.
- Use soft surface to reduce impact.
- Stop if joint pain occurs.
- Consult professional for modifications.
- Maintain neutral spine to prevent back strain.
Spotting
Not required; self-spot with controlled movements and space awareness.
Common Mistakes
- Landing with locked knees.
- Rounding back on touchdown.
- Insufficient core engagement causing loss of balance.
- Jumping too high for control.
- Arms not fully extending.
- Knees caving inward.
When to Avoid
- Acute knee injuries
- Acute ankle sprains
- Recent lower back strain
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion for squat
- Shoulder flexion for arm reach
- Hip mobility for lateral jumps
Build Up First
- Mastery of basic squat
- Proficiency in jumping jacks
- Ability to land softly from jumps
Also known as
Squat Touchdown Jacks, Plyometric Touchdown Jacks, Drop Squat Jacks
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