Jumping Jacks / Star Jumps

Equipment required

NO EQUIPMENT

Primary muscle group(s)

Glutes & Hip Flexors, Quadriceps

Secondary

Abs, Calves, Hamstrings, Shoulders

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

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Related exercises to discover

Cable Pull Throughs / Pulls

Single / One Leg Hip Raises / Glute Bridges / Hip Extensions with Leg Lift

Foam Roller Quadriceps Stretch

Jumping jacks / star jumps is a at-home exercise that targets glutes & hip flexors and quadriceps and also works abs and calves and hamstrings and shoulders. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Cable pull throughs / pulls, single / one leg hip raises / glute bridges / hip extensions with leg lift and foam roller quadriceps stretch. Browse our free illustrated exercise directory for more exercises.

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