Instructions

1

Stand with feet hip-width apart, arms extended out to the sides at shoulder height, palms facing forward. Maintain upright posture with core engaged and neutral spine.

2

Keep chest up and shoulders back. Engage core muscles to stabilize the torso. Distribute body weight evenly across both feet.

3

Lower your body by bending at the hips and knees simultaneously, descending into a squat position. Keep knees tracking over toes and chest upright. Lower until thighs are approximately parallel to the ground or as comfortable as flexibility allows.

4

Drive through heels and extend knees and hips to return to standing position. Maintain arm position throughout. Fully extend legs at the top before beginning the next repetition.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Adductors

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the Criss Cross Jack stands out as a highly efficient Cardio choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Plyometrics stability and proprioception during heavy loads.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.

Exercise Variations

Dumbbell Criss Cross Jack
Cable Criss Cross Jack
Banded Criss Cross Jack

Beginner Tips

If you are new to the Criss Cross Jack , focus on mastering the movement pattern with zero weight before adding Body weight.

Criss Cross Jack