How to do a Stance Jack
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Stance Jack
Target muscles worked
Instructions for Proper Form
Stance Jack is a variation of the Jumping Jack that primarily targets your legs and core. Unlike standard Jumping Jacks, this exercise involves alternating stances which can help improve coordination and stability. This compound movement is great for adding some variety to your cardio routines and can also assist in enhancing your balance and overall functional strength.
- Stand with feet shoulder-width apart with toes pointed slightly outward and arms to the side.
- Bend your knees slightly and jump into the air.
- As you descend, move into a slight squat position and bring your right hand to touch your left foot.
- Quickly move to an upright position and switch sides by moving into a slight squat position again but bringing your left hand to touch your right foot.
- Repeat the movement.
Alternatives & Variations to Stance Jack
1. Up Dog
3.1 mSCORESWAPPED 950 TIMESUp Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.
2. Side Bend Stretch
2.7 mSCORESWAPPED 716 TIMESSide Bend Stretch is a static stretching exercise that primarily targets the obliques and intercostal muscles along your side. This stretch helps improve flexibility and range of motion in the torso, and can be particularly effective for relieving tension and preventing injuries related to the lower back and sides. Additionally, it can aid in enhancing posture and balance.
3. PVC Helicopter
1.8 mSCORESWAPPED 430 TIMESPVC Helicopter is a mobility exercise that primarily targets the shoulders. By holding a PVC pipe overhead and rotating your torso, you can improve shoulder and thoracic spine mobility. This is a great warm-up exercise to include before upper body workouts, especially those involving overhead lifts, as it helps increase range of motion and reduce injury risk.
4. Crab Reach
8.2 mSCORESWAPPED 270 TIMESCrab Reach is a compound, bodyweight exercise that primarily targets the core and glutes. It involves starting in a crab position and reaching one arm overhead and across the body. This movement adds instability, requiring you to stabilize with your core and glutes. It’s an excellent exercise for enhancing mobility, stability, and functional strength.
5. Open Book Stretch
8.9 mSCORESWAPPED 192 TIMESOpen Book Stretch is a mobility exercise that targets the thoracic spine and shoulders. This dynamic movement involves lying on your side with your knees bent and arms extended, then opening your top arm to rotate your torso. This exercise is excellent for improving thoracic mobility and reducing stiffness in the upper back and shoulders, making it great for pre-workout warm-ups or post-exercise recovery.
6. Bird Dog
75.9 mSCORESWAPPED 170 TIMESBird Dog is a compound, bodyweight exercise that primarily targets the core and lower back. It involves extending one arm and the opposite leg simultaneously while balancing on all fours. This exercise helps improve stability, balance, and strengthening the muscles in the core and lower back, making it a great addition to any workout routine focused on core strength and stability.
7. Cat Cow
4.3 mSCORESWAPPED 115 TIMESCat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.
8. Dead Bug
92.4 mSCORESWAPPED 113 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
9. Toe Touchers
75.9 mSCORESWAPPED 89 TIMESToe Touchers are a bodyweight exercise that primarily targets the abdominals. This movement involves lying on your back and extending your legs straight up, then reaching towards your toes with your hands. This exercise focuses on contracting the abdominal muscles to bring the torso towards the legs, increasing core strength and improving flexibility in the hamstrings and lower back.
10. Mini Loop Band Toe Touch
27.4 mSCORESWAPPED 66 TIMESAn excellent isolation exercise for the abdominals, the toe touch with a mini loop band increases resistance, enhancing the challenge and effectiveness of the workout. This variation intensifies core engagement, promoting better muscle tone and endurance than standard toe touches.