Shoulders · Bodyweight
Step Jack
How to do the step 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
- Lunge
- Mechanic
- Compound
How to do it
Stand tall with your feet together and arms at your sides. Step one foot out to the side while raising both arms overhead, like a low-impact jumping jack. Bring the foot and arms back to center, then step out with the other foot, alternating sides at a steady pace.
- 1Feel your hips and shoulders open as you step out and reach overhead
- 2Stay light and rhythmic, keeping one foot grounded each rep
- 3Keep your core tall and breathe steadily
Common mistakes
- Do not hunch your shoulders as the arms come up
- Avoid locking your knees on the standing leg
- Do not rush so much that the step gets sloppy
Muscles worked
The step jack works the upper traps, glutes, calves, front delts, side delts, and adductors.
- Upper TrapsSupport
- GlutesSupport
- CalvesSupport
- Front DeltsSupport
- Side DeltsSupport
- AdductorsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- HamstringsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the step 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.