Half Jumping-Jack
Get moving with Half Jumping-Jacks! A low-impact cardio exercise. Great for all fitness levels.
The Half Jumping-Jack mainly works the core and quads, with help from the back. No equipment needed: it uses just your bodyweight.
Half Jumping-Jack Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Boxer Muscle (serratus anterior); Lats (latissimus dorsi)
Half Jumping-Jack Variations and Alternatives
How to do the Half Jumping-Jack
Starting Position:
Stand upright with your feet together and arms resting by your sides.
Jumping Movement:
Slightly bend your knees and prepare to jump.
As you jump, open your arms out to the sides at shoulder height and simultaneously spread your legs shoulder-width apart.
Landing Position:
Land softly with your feet back together and your arms returning to your sides.
Ensure your knees are slightly bent to absorb the impact of the landing.
Repetitions:
Repeat the movement for a specified number of repetitions or for a set time, aiming for a rhythmical and controlled motion.
Breathing:
Inhale when you jump out and exhale as you come back to the starting position.
Tips for Beginners:
Start slow to get used to the movement before increasing speed.
Focus on maintaining good posture with your back straight and core engaged.
If you have any joint issues, consider doing the movement without jumping (step side to side instead).
Cool Down:
After completing your sets, take a moment to walk around slowly and perform some gentle stretches to relax your body.
Half Jumping-Jack FAQs
What muscles does the Half Jumping-Jack work?
The Half Jumping-Jack mainly works the core and quads, with help from the back. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Half Jumping-Jack?
None. The Half Jumping-Jack is a bodyweight exercise, so you can do it anywhere.
What are some Half Jumping-Jack variations and alternatives?
Similar exercises include the Alternating Hamstring Curl Jack, Open Foot Body Cross, Shift Half Core Plyo Squat and Forward Half Plyo to Arm Top Raise.
Training calculators
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