{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Side Step Jack",
      "kind": "common"
    },
    {
      "text": "Low Impact Jumping Jack",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-minimus",
        "role": "synergist"
      },
      {
        "muscle": "calves",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "downward-rotation"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "abduction",
          "adduction"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "cardio",
      "conditioning",
      "calisthenics"
    ],
    "movement_patterns": [
      "mobility-drill",
      "isolation-hip-abduction",
      "isolation-shoulder-raise"
    ],
    "mechanics": "compound",
    "force": "not-applicable",
    "kinetic_chain": "mixed",
    "laterality": "alternating",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "1962"
  },
  "id": "oec:step-jack",
  "instructions": {
    "setup": [
      "Stand tall with feet together and arms resting comfortably at your sides.",
      "Engage your core and keep your chest lifted with a slight, soft bend in your knees."
    ],
    "steps": [
      "Step your right foot out to the side while simultaneously sweeping both arms out and overhead.",
      "Tap the right toe lightly, then step the right foot back to center as you lower your arms to your sides.",
      "Immediately step your left foot out to the opposite side while raising your arms overhead once again.",
      "Return the left foot to center and continue alternating sides in a smooth, continuous rhythm."
    ],
    "breathing": "Breathe rhythmically throughout, inhaling as you step out and exhaling as you return to center.",
    "cues": [
      "Light on your toes",
      "Big arm sweeps overhead",
      "Keep a steady rhythm"
    ],
    "common_faults": [
      {
        "fault": "Slumping or leaning excessively toward the stepping side.",
        "correction": "Keep your torso upright and core braced rather than shifting your entire upper body laterally."
      },
      {
        "fault": "Cutting the arm path short.",
        "correction": "Bring your hands all the way overhead with full shoulder abduction on each repetition."
      }
    ],
    "safety": {
      "precautions": [
        "Wear supportive athletic footwear to prevent slipping on smooth surfaces."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "heart-rate",
          "calories"
        ]
      },
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Step Jack",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Step Jack",
        "url": "https://wger.de/en/exercise/1962/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Anon#2"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "narrow"
    }
  },
  "status": "active",
  "summary": "A low-impact jumping jack variation where one foot steps out laterally at a time while raising both arms overhead."
}