How to do the Step Jack
Primary: Full Body · also works Calves, Glutes, Shoulders. Also called: low impact jumping jack, side step jack.
Step by step
- 1
Stand with feet together and arms by your sides.
- 2
Step your right foot out to the side while sweeping both arms overhead.
- 3
Bring the foot back and lower the arms, then step out with the left foot and raise the arms again.
- 4
Keep alternating at a brisk pace, reaching tall with every arm raise.
- 5
One foot stays on the floor at all times, so there is no impact on the knees.
Coaching cues
- Reach all the way up each time
- Step wide enough to feel the inner thighs work
- Keep the pace steady and breathe with the rhythm
Common mistakes
- Barely lifting the arms
- Leaning the torso toward the stepping leg
- Slowing down to a walk
Sets, reps and where it fits
Muscle
3–4 × 30–60 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 30–60 sec
rest 45–60 s
Step Jack alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Step Jack work?
Primary: Full Body. Secondary: Full Body, Calves, Glutes, Shoulders
How many sets and reps of Step Jack should I do?
Hold or work for 30–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Step Jack?
Same movement pattern, different equipment: Jumping Jack, Shadow Boxing, High Knees, Burpee, Sprint Interval, Butt Kicks.
Is the Step Jack good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.