Legs · Bodyweight
Seal Jack
How to do the seal 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
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand with your feet together and arms extended straight out in front of you at chest height, palms together. Jump your feet out wide while simultaneously swinging your arms out to the sides until they are in line with your shoulders. Immediately jump your feet back together while bringing your hands back in front of you to clap like a seal. Repeat the motion fluidly for the desired reps or time.
- 1Feel your shoulders and legs working as you jump your feet apart and clap your hands in front
- 2Keep your core engaged and movements rhythmic
- 3Land softly and maintain an athletic posture
Common mistakes
- Avoid locking your knees or elbows
- Don't let your arms drop below shoulder height during the clap
- Avoid hunching your shoulders; keep them down and back
Muscles worked
The seal jack mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
Kovo programs the seal 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.