How to do the Jumping Jack
Primary: Full Body · also works Calves, Side Delts, Glutes. Also called: star jump, jumping jacks.
Step by step
- 1
Stand tall with feet together and arms at your sides.
- 2
Jump your feet out wide while raising your arms overhead.
- 3
Jump your feet back together as your arms return to your sides.
- 4
Land softly on the balls of your feet with slightly bent knees.
- 5
Continue at a steady rhythm for the set reps or time.
Coaching cues
- Soft knees on landing
- Full arm swing overhead
- Keep a steady rhythm
Common mistakes
- Landing flat-footed
- Half-hearted arm movement
- Knees caving inward
Sets, reps and where it fits
Muscle
3–4 × 20–50 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 20–50 sec
rest 45–60 s
Jumping Jack alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Jumping Jack work?
Primary: Full Body. Secondary: Full Body, Calves, Side Delts, Glutes
How many sets and reps of Jumping Jack should I do?
Hold or work for 20–50 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Jumping Jack?
Same movement pattern, different equipment: High Knees, Jump Rope, Skater Jump, Burpee, Shadow Boxing, Step Jack.
Is the Jumping Jack good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.