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How to do it
- 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.
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.
Muscles worked
- Primary
- Front DeltsQuads
Similar exercises
Good to know
- What muscles does the Jumping Jack work?
- Mainly the front delts and quads. It also works the abs, calves and glutes.
- What equipment do you need for the Jumping Jack?
- None. It is a bodyweight exercise.
- Is the Jumping Jack good for beginners?
- GymVim rates it beginner.