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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
Body Weight
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
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