Star Jump
A plyometric full-body exercise involving an explosive squat jump with arms and legs spreading wide mid-air, targeting quads, glutes, and hamstrings to build power, coordination, and cardiovascular endurance; an advanced jumping jack variation.
About Exercise
Equipment
Difficulty
3/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Calves
6/10Gastrocnemius, Soleus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Shoulders
4/10Medial Delts
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, arms at sides, core engaged, and neutral spine.
- Lower into a quarter squat by bending hips, knees, and ankles.
- Explosively push through feet to jump upward.
- Extend arms and legs out to sides mid-air to form an X shape.
- Bring limbs back toward body as you descend.
- Land softly on balls of feet, bending knees and hips to absorb impact into squat.
- Repeat immediately from squat position.
Coaching Tips
Form Cues
- Drive through heels
- Spread wide explosively
- Land with bent knees
- Keep core tight
- Eyes forward always
Breathing
Inhale during squat descent, exhale forcefully during explosive jump and landing.
Tempo
1-0-1
Range of Motion
Squat to thighs parallel or below, full arm and leg extension mid-air, soft landing absorbing full body height.
Safety
Safety Notes
- Avoid if joint pain in knees, ankles, or hips
- Warm up thoroughly before performing
- Use shock-absorbing surface and shoes
- Stop if pain occurs
- Progress gradually from jumping jacks
Spotting
Not required; self-spot by controlling landing impact.
Common Mistakes
- Landing stiff-legged
- Knees caving inward
- Arching lower back
- Incomplete arm extension
When to Avoid
- Acute joint issues in knees/ankles/hips
- Lower back pain
- Overweight with poor conditioning
Flexibility Needed
- Adequate ankle dorsiflexion for squat
- Hip mobility for leg abduction
- Shoulder flexion for arm reach
Build Up First
- Master jumping jacks
- Basic squat form
- Plyometric landing control
Also known as
Exploding Star Jump, Star Burst Jump
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Jumping Jacks
Bodyweight
Quads, Glutes
TRX Sprinter Start
Bands
Quads, Glutes
Stair Climber
Stair Climber Machine
Glutes, Quads
Rocket Jump
Bodyweight
Quads, Glutes
Dumbbell Split Squat Jump
Dumbbells
Quads, Glutes
High Knees Jump Rope
Jump Rope
Quads, Calves
In and Out Jump Squat
Bodyweight
Quads, Glutes
Jump Squat
Bodyweight
Quads, Glutes
Barbell Split Squat Jump
Barbell, Squat Rack
Quads, Glutes
Box Jump
Plyometric Box
Quads, Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
