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Criss Cross Jacks
A dynamic jumping jack variation that crosses arms and legs alternately, engaging full body to boost cardiovascular endurance, coordination, and calorie burn.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Secondary Muscles
Shoulders, Abs, Chest
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
7/10Rectus Femoris, Vastus Lateralis
Glutes
7/10Glute Max
Hamstrings
6/10Biceps Femoris
Shoulders
5/10Anterior Delts
Abs
5/10Rectus Abdominis
Chest
4/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Short rests to maintain heart rate.
How to Perform
Stand with feet shoulder-width apart and arms extended to sides at shoulder height. Engage core and keep back flat.
- Jump slightly off ground, crossing right foot over left and right arm over left in front of chest.
- Jump again to return feet to shoulder-width and arms to sides.
- Jump once more, crossing left foot over right and left arm over right.
- Alternate sides continuously in rhythmic motion.
- Land softly on balls of feet with knees slightly bent.
- Maintain steady pace without pausing.
Coaching Tips
Form Cues
- Core tight
- Soft landings
- Alternate smoothly
- Arms cross chest level
- Knees soft on impact
- Rhythm steady
Breathing
Exhale as you jump and cross; inhale as you return to start.
Tempo
1-0-1
Range of Motion
Cross limbs fully in front without overextending arms or locking knees; feet return to shoulder-width.
Safety
Safety Notes
- Avoid if acute joint pain in knees, ankles, or shoulders.
- Land softly to reduce joint stress.
- Engage core to protect back.
- Consult doctor for pre-existing conditions.
- Start slow if new to jumping.
- Use beginner step variation for low impact.
Spotting
Not required; bodyweight exercise performed solo. Use wall for balance if needed.
Common Mistakes
- Locking knees on landing
- Overextending arms
- Slouching posture
- Uneven crossing
- Hard impacts
- Losing coordination
When to Avoid
- Acute knee or ankle injuries
- Shoulder impingement
- Lower back pain
- Recent surgery
- Balance issues
- Cardiovascular conditions without clearance
Flexibility Needed
- Ankle dorsiflexion for landing
- Shoulder flexion to 90 degrees
- Hip mobility for crossing
Build Up First
- Basic cardiovascular fitness
- Coordination for jumping
- Familiarity with jumping jacks
Also known as
Cross Jacks, Crossover Jacks, Crisscross Jacks
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