Step jack (low-impact jumping jack)
The jumping jack without the jump: one foot steps out to the side as both arms sweep up, then steps back in as they come down. It raises the heart rate with no impact, so it suits sore knees or feet, a higher body weight, or anyone not ready to jump.
Movement guide
Step jack (low-impact jumping jack)
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Make it easier or harder
Start where you can move well, then step up.
Easier option
3D demoSeated marchBeginner · A bench or boxSuggested next step, beginner grade.
Harder option
3D demoJumping jackBeginner · No equipmentSuggested next step, beginner grade.
Source-researched guide. Clinical review is pending.
How to move
- Stand tall with the feet together and the arms by your sides.
- Step the right foot out to the side as both arms sweep out and up, overhead or to shoulder height.
- Step the right foot back in as the arms come down.
- Repeat to the left.
- Keep alternating at a steady rhythm; go faster, or lift the arms higher, to raise the effort.
Form cues
- Land the foot softly, keeping most of your weight on the standing leg.
- Arms to shoulder height if overhead is uncomfortable.
- Avoid: holding your breath; you should still be able to talk.
Practice and cautions
30 to 45 seconds within a circuit, 2 to 3 rounds: an editorial starting point. No trial has tested this move on its own. Any rhythmic activity at a talk-but-not-sing effort counts as moderate activity in NHS guidance, and short bouts count.
Stop if a knee, hip or foot hurts more as you go. Keep the arms to shoulder height with shoulder pain, and hold a chair back with one hand if your balance is unsure. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
- NHS · Physical activity guidelines for adults aged 19 to 64 (moderate activity: you can talk but not sing) ↗
- Bull 2020 · World Health Organization 2020 guidelines on physical activity and sedentary behaviour (BJSM) ↗
- Jakicic 2019 · Association between bout duration of physical activity and health (systematic review, MSSE) ↗
No variation is labeled clinically validated.
What it works
Muscles
Main: Hip abductors, Shoulders. Also: Calves, Glutes, Quads.
Anatomy: Gluteus medius, Gluteus minimus, Tensor fasciae latae, Deltoid, Rotator cuff.
Equipment
None: body weight and floor space.
Level
Beginner. See the easier and harder options above.
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Questions people ask
What muscles does the Step jack (low-impact jumping jack) work?
Mainly the hip abductors and shoulders, with help from the calves, glutes and quads.
What equipment do I need for the Step jack (low-impact jumping jack)?
No equipment: your body weight and a little floor space.
Is the Step jack (low-impact jumping jack) good for beginners?
It is graded beginner, so it suits most people starting out. When it feels easy, try the Jumping jack.
What is an easier alternative to the Step jack (low-impact jumping jack)?
Try the Seated march. It is the suggested step down from this move.
How do I make the Step jack (low-impact jumping jack) harder?
Progress to the Jumping jack, or add load, range or slower lowering once your form is solid.