Jumping Jacks
Auto DetectedBodyweight calisthenics exercise that jumps feet out wide while raising arms overhead, engaging full body to elevate heart rate, improve coordination, and build cardiovascular endurance.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Shoulders, 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 MapQuads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Calves
7/10Gastrocnemius, Soleus
Hamstrings
6/10Biceps Femoris, Semitendinosus
Shoulders
5/10Anterior Delts
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
20-100 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet together and arms at sides, core lightly engaged.
- Slightly bend knees and jump feet out wide beyond shoulders.
- Simultaneously raise arms out to sides and overhead until hands nearly touch.
- Land softly on balls of feet with knees bent to absorb impact.
- Immediately jump feet back together.
- Lower arms back to sides.
- Repeat in continuous fluid motion.
Coaching Tips
Form Cues
- Land softly on balls of feet.
- Keep core engaged throughout.
- Swing arms fully overhead.
- Maintain steady rhythm.
- Eyes forward, neutral spine.
Breathing
Inhale as you jump out and raise arms; exhale as you jump back and lower arms.
Tempo
1-0-1
Range of Motion
Feet land wider than shoulders with legs straight; arms fully extended overhead.
Safety
Safety Notes
- Perform on shock-absorbing surface.
- Wear supportive shoes.
- Avoid if acute joint pain present.
- Warm up joints first.
- Stop if dizziness occurs.
Spotting
Not required; self-spot by maintaining control.
Common Mistakes
- Landing heavily on heels.
- Allowing arms to swing loosely.
- Arching lower back.
- Bouncing without control.
- Shrugging shoulders up.
When to Avoid
- Acute knee or ankle injuries
- Hip joint issues
- Lower back pain
- Balance disorders
Flexibility Needed
- Basic ankle dorsiflexion
- Shoulder flexion to overhead
Also known as
Star Jumps, Side Straddle Hops
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