Criss-Cross Jump
A fun, full-body cardio exercise! Improve coordination and burn calories with this dynamic jumping movement.
The Criss-Cross Jump mainly works the core and quads, with help from the glutes & hips and back. No equipment needed: it uses just your bodyweight.
Criss-Cross Jump Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Criss-Cross Jump Variations and Alternatives
How to do the Criss-Cross Jump
Stand upright with your feet shoulder-width apart.
Begin by jumping up, and while in the air, cross your left leg in front of the right and your right arm over your left at chest level, mimicking the crossing motion depicted in the images.
Land softly with your feet in the crossed position, absorbing the impact with your knees slightly bent.
Immediately jump again, uncrossing your legs and arms to return to the starting position with feet shoulder-width apart.
On the next jump, cross your right leg in front of the left and your left arm over the right, alternating the cross with each jump.
Continue this alternating criss-cross pattern for the desired number of repetitions or for a set time period.
Notes: Keep your core engaged during the exercise to maintain balance and stability. Breathe rhythmically and maintain a steady pace. Ensure to land with soft knees to reduce impact on your joints. Focus on coordination and smooth transitions between the crossed and uncrossed positions. This exercise can be modified to be less intense by performing the cross without the jump or made more challenging by increasing the speed of the jumps.
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Criss-Cross Jump FAQs
What muscles does the Criss-Cross Jump work?
The Criss-Cross Jump mainly works the core and quads, with help from the glutes & hips and back. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Criss-Cross Jump?
None. The Criss-Cross Jump is a bodyweight exercise, so you can do it anywhere.
What are some Criss-Cross Jump variations and alternatives?
Similar exercises include the Open Foot Body Cross, Cardio Criss-Cross Jack, Standing Elbow to Knee Crunch and Criss-Cross Stepback Hop.
Training calculators
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