Jumping Jacks
Auto DetectedA full-body plyometric movement using bodyweight that involves simultaneous leg abduction and arm raise, primarily used for cardiovascular conditioning and endurance.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Secondary Muscles
Shoulders, Quads, Glutes, Abs
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapCalves
6/10Gastrocnemius
Shoulders
5/10Medial Delts
Quads
5/10Vastus Lateralis, Rectus Femoris
Glutes
4/10Glute Max
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
20-100 reps
Rest Between Sets
10-60 seconds • Short rests appropriate for cardiovascular intervals.
How to Perform
Stand tall with feet together and arms resting at your sides. Maintain a soft bend in your knees and brace your core lightly throughout the exercise.
- Simultaneously jump your feet out wide, wider than shoulder-width apart.
- As you jump, quickly swing your arms up and overhead until your hands touch or almost touch.
- Immediately reverse the movement by jumping your feet back together.
- Simultaneously bring your arms back down to your sides to return to the starting position.
Coaching Tips
Form Cues
- Soft landings
- Stay light on feet
- Full overhead reach
- Keep core engaged
Breathing
Maintain continuous, controlled breathing throughout the duration of the exercise.
Range of Motion
Move feet to at least shoulder-width apart and fully extend arms overhead with each jump cycle.
Safety
Safety Notes
- Stop immediately if experiencing sharp joint pain, especially in knees or ankles.
- Ensure clear space around you to avoid hitting obstacles.
Spotting
Not recommended; use appropriate footwear and space.
Common Mistakes
- Landing heavily or flat-footed.
- Not fully extending the arms overhead.
- Using excessive momentum instead of controlled movement.
When to Avoid
- Recent knee, ankle, or hip injury.
Flexibility Needed
- Basic ankle mobility for jumping mechanics.
- Adequate shoulder flexion for overhead arm movement.
Also known as
Astride Jumps, Star Jumps
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