Sitting Jack on a Padded Stool
Gym Exercise Card
Equipment
The sitting jack is a seated exercise targeting cardiovascular endurance and full-body coordination. It mimics the motion of jumping jacks while seated, engaging both upper and lower body muscles to promote stability and mobility.
How to do it
- Sit on a padded stool with your back straight and feet together.
- Extend your arms overhead and out to the sides in a controlled motion.
- Simultaneously, move your legs outward with a slight bend.
- Return to the starting position with arms and legs together.
- Repeat for desired repetitions while maintaining a steady rhythm.
Muscles worked
Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head Quadriceps
Secondary Deltoid Anterior Deltoid Lateral Rectus Abdominis
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