Legs · Bodyweight
Predator Jack
How to do the predator jack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand tall, then explosively jump your feet out wide while sweeping your arms overhead, like an aggressive jumping jack. Land soft and immediately snap back to the start, staying light and springy on the balls of your feet. Keep a fast, rhythmic pace.
- 1Your calves and glutes springing you in and out of the wide stance
- 2Soft, quiet landings absorbing through your hips and knees
- 3Your shoulders driving the arm sweep overhead
Common mistakes
- Landing flat-footed or with stiff, locked knees
- Collapsing your knees inward on the landing
- Slowing to a heavy, plodding pace
Muscles worked
The predator jack mainly works the calves and glutes, with the quads, adductors, lower abs, hamstrings, front delts, side delts, hip flexors, and tibialis anterior assisting.
- CalvesPrimary
- GlutesPrimary
- QuadsSupport
- AdductorsSupport
- Lower AbsSupport
- HamstringsSupport
- Front DeltsSupport
- Side DeltsSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
Kovo programs the predator jack for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.