Step jack: how to do it
In short
A jumping jack with no jump. You step one foot out to the side while your arms rise, then step back. Works: whole body, legs and shoulders.
How to do it
- Stand tall with your feet together and your arms by your sides.
- Step your right foot out to the side as your arms rise out to the sides and up.
- Step the right foot back in as your arms come down.
- Step the left foot out as the arms rise, then back in as they lower.
- Keep a steady pace for 30 seconds.
As you go
- Keep every step light, with no jump.
- Breathe steadily in and out. Keep breathing.
- Lift your arms only as high as is comfortable.
What it works
- Works
- whole body, legs and shoulders
- Position
- Standing
- Have nearby
- Nothing
- Effort
- Gentle
An easier and a harder version
Easier
Keep your arms low, or step with your hands on your hips. March in place is the step below.
Harder
Go for 45 seconds, or take a longer step.
Take care
- Balance: keep a counter or wall within reach if you feel unsteady.
- Knees: keep your knees soft and your steps small if they feel sore.
Where it is in the plans
In our calisthenics plan: 4 of 28 days, first on day 3, First circuit.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 4 of 28 days: 3, 10, 17 and 24 | Day 3, week 1: First circuit | 2 rounds: about 30 s in a 50 s slot, 30 s rest |
| Calisthenics plan, round 2 | 4 of 28 days: 3, 10, 17 and 24 | Day 3, week 1: Walkout circuit | 2 rounds: about 30 s in a 55 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 3 | 2 rounds: about 30 s in a 50 s slot, 30 s rest | Step out, arms up. Step in, arms down. No jump. |
| 2 | 10 | 1 min 50 s | Step out, arms up. Step in, arms down. No jump. |
| 3 | 17 | 2 rounds: about 30 s in a 60 s slot, 20 s rest | Step out, arms up. Step in, arms down. No jump. |
| 4 | 24 | 2 rounds: about 30 s in a 65 s slot, 15 s rest | Step out, arms up. Step in, arms down. No jump. |
In the plan, this move plays as a looping video with a spoken cue.
Step jack: day 3 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan