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Jumping Jack

Equipment: Bodyweight

Jumping Jack
Primary Muscles
Synergistic Muscles

Jumping jacks are a simple and effective exercise that can improve your cardiovascular fitness, burn calories and strengthen your muscles. To do a jumping jack, follow these steps:

  1. Stand with your feet together and your arms at your sides.
  2. Jump and spread your feet apart while raising your arms above your head.
  3. Jump again and bring your feet back together while lowering your arms to your sides.
  4. Repeat for the desired number of reps.

Introduction

The "Jumping Jack" exercise is a simple yet effective full-body movement that involves standing straight with feet together, then jumping while spreading legs wide apart and raising arms overhead simultaneously, followed by returning to the starting position. It primarily improves cardiovascular health, agility, and coordination. This exercise is particularly beneficial for overall fitness as it engages multiple muscle groups and can be easily incorporated into various workout routines.

Muscles Worked

  • Primary: Chest (Pectoralis Major), Shoulders (Deltoids), Triceps, Legs (Quadriceps, Calves)
  • Secondary: Abdominals, Lower Back (Erector Spinae), Glutes, Arms (Biceps, Forearms)

How to Do It (Step-by-Step)

  1. Stand with feet hip-width apart and arms at sides.
  2. Jump wide apart while raising arms above head and spreading fingers wide.
  3. Quickly jump back to starting position, lowering arms by your sides as you land.

Tip: Keep your core engaged throughout the exercise for better stability and control.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

For optimal progression in your workout routine, check out Auto Progression.

Make sure to use the Rest Timer for accurate timing and better results.

Form Tips

  • Maintain a neutral starting position with feet hip-width apart and arms at sides.
  • Jump up while raising your arms overhead and spreading your legs wide, then jump back to the starting position, bringing your arms down by your sides.
  • Keep your movements controlled and fluid, avoiding excessive bouncing or swaying from side to side, and focus on engaging your core muscles throughout the exercise.

When to Use It

  • Warming up before a high-intensity cardio session for a full body activation and increased heart rate.
  • Improving agility and quickness during dynamic stretching in sports like basketball or dance.
  • Building lower body strength and stability as part of a plyometric workout to enhance power output. Workout History can help you keep track of your progress over time.
jumping jack - Frequently Asked Questions
Common questions about jumping jacks to optimize your training.

Jumping jacks primarily work the shoulders, chest, triceps, and legs.

A common recommendation is to aim for 3 sets of 20-30 jumps per set.

Keep your feet together, jump wide with your legs and then bring them back in, with your arms alternating overhead.

It's generally safe to do jumping jacks daily but give your body rest days to avoid overuse injuries.

Yes, you can do step-touch jacks or stationary jacks to reduce the impact on your joints.

More bodyweight exercises More cardio exercises