Jumping Jack
- Beginner
- Bodyweight
The jumping jack is the simplest whole-body cardio movement there is: jump the feet wider than hip width while the arms sweep overhead, then jump back to the start. The load falls on the glutes, quadriceps and hip flexors, with the abdominal and shoulder muscles working to open and close the arms, and the calves absorbing each landing. It is classified as jump training, so the same landing rules that govern plyometrics apply: soft contacts, a base level of conditioning first, and avoid hard surfaces such as concrete.
How to do the Jumping Jack
- Stand tall with your legs straight and your arms at your sides.
- Bend your knees slightly and load the feet ready to jump.
- Jump your feet out past hip width as your arms sweep overhead.
- Land softly through the whole foot with the knees slightly bent.
- Jump the feet back together and bring your arms down to your sides.
- Keep the rhythm continuous for the prescribed time or repetitions.
Muscles worked
- Primary:
- Quads and Shoulders
- Secondary:
- Glutes, Calves, and Core
Why train it
- Raises heart rate using nothing but bodyweight and a small footprint.
- Works legs, hips, trunk and shoulders in one simple repeating pattern.
- Scales down to a low-impact stepping version for any fitness level.
Common mistakes
- Landing with straight, locked knees, which sends impact into the joints.
- Cutting the arm sweep short, which drops the shoulder work and the heart rate.
- Performing them on concrete, which raises injury risk on repeated landings.
- Piling on volume with no strength base, which the joints will register first.
Frequently asked questions
What muscles does the Jumping Jack work?
The Jumping Jack trains the quads and shoulders as the main targets. Expect the glutes, calves, and core to take some of the load as well.
What equipment do I need for the Jumping Jack?
None. The Jumping Jack is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Jumping Jack suitable for beginners?
Yes. The Jumping Jack is rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do the Jumping Jack at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Jumping Jack one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Jumping Jack should I do?
Three to five sets of 3 to 6 reps, fully rested. Every rep should be as sharp as the first, so stop the set the moment height or speed drops.
What are good alternatives to the Jumping Jack?
Man Maker, Wall Ball, and Barbell Thruster train the same primary muscles as the Jumping Jack. Pick whichever one matches the equipment in front of you.