Demo & instructions
Step Jack
Also known as: Low-Impact Jumping Jack, Side-Step Jack
Instructions
A jumping jack without the jump: one foot steps out to the side as the arms rise, then returns, alternating sides. You keep the rhythm and arm work of the original with no impact on the joints.
- Movement
- Locomotion
- Type
- Compound
- Level
- Beginner
- Typical range
- 30 sec – 5 min
Setup
- 1Stand with the feet together and the arms at your sides.
Execution
- 1Step one foot out to the side while sweeping both arms overhead.
- 2Bring the foot and arms back to the start.
- 3Step out with the other foot and repeat, building a steady rhythm.
- 4Reach higher and step wider to make it harder.
Breathing
Inhale as the arms rise; exhale as they come down.
Form cues
Target
How much of each set every muscle carries.
Primary
- Outer hips100% share of the work
- Side delts60% share of the work
Secondary
- Calves40% share of the work
- Quads35% share of the work
- Glutes30% share of the work
Stabilizers
- Deep core15% share of the work
Equipment
No equipment needed
Just you and a little floor space.
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
