1. Perform the exercise on a stair/step.

2. Use dumbbells for more resistance.

3. Perform while holding the side of the pool for more support. 

4. Spread your arms opposite of your legs. 

5. Step on the same side, performing sidewalks across the pool. 

6. Jump with each step. 

7. Touch your hands after each step. 

8. Push your arms out above the surface.

9. Squat with each wide step. ​


​You don't need any equipment for this exercise. And although low impact, Step Jacks is a full-body exercise with cardio benefits. This exercise strengthens your legs, hips, and shoulders. It also improves your balance and flexibility. And with every step you take, you’re burning calories and building your endurance. ​


How to Perform


Starting Position:


Stand up straight with your feet shoulder-width apart. Put your hands down by your sides in a neutral position. Relax your shoulders and open your hands. Water depth should be at about your chest level. 




Take one step out to the right as you spread your arms out at the same time. Bring your other leg in, close your legs and lower your arms. Then repeat the same motion as you step out to the left returning to the starting point. Keep your side steps wide and fast pushing the water with your body. Start slowly to get used to the exercise and gradually increase speed. 




Inhale as you step in and exhale as you step out. ​

Play button to reveal a gif
Underwater view of character performing side steps
Underwater view of character standing in shallow water

Muscles Worked

The lateral movement in this exercise will activate your inner and outer thighs as you step with your legs. And your shoulders and lat muscles as you push your arms. 

Underwater view of character standing with wide stance and arms extended at the sides
Underwater view of character standing with wide stance and arms extended at the sides
30 December 2022

Step Jacks Exercise in the Pool

The Step Jacks is an excellent exercise that can be used as warm-up. It is a simple, easy-to-do exercise that engages your entire body. The exercise is performed in shallow water, so you can focus all your attention on the movement. With the right amount of speed and duration, this exercise will increase your cardio fitness.​


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