Jumping-Jack
UpdatedElevate your heart rate with this classic cardio essential. Master the rhythm of the Jumping-Jack to boost stamina, improve coordination, and torch calories with high-energy, fluid movement.
The Jumping-Jack mainly works the quads, calves / shins, shoulders and core. No equipment needed: it uses just your bodyweight.
Jumping-Jack Muscles Worked
Primary
Quads (quadriceps femoris); Upper Calf (gastrocnemius); Side Shoulder (lateral deltoid); Abdominals (rectus abdominis)
How to do the Jumping-Jack
Starting Position
Stand with your feet together, arms resting relaxed by your sides.
Movement Phase
Perform a controlled jump, simultaneously spreading your legs to shoulder-width apart while sweeping your arms upward in a wide arc until your hands meet above your head.
Immediately jump back to the starting position, lowering your arms back to your sides in one fluid motion.
Form Tips
Maintain a steady rhythm and focus on landing softly on the balls of your feet.
Keep your core engaged to stabilize your torso throughout the movement.
Ensure your arms maintain a full range of motion from your hips to above your head.
Jumping-Jack FAQs
What muscles does the Jumping-Jack work?
The Jumping-Jack mainly works the quads, calves / shins, shoulders and core. The main muscles are the quadriceps femoris, gastrocnemius, lateral deltoid and rectus abdominis.
What equipment do you need for the Jumping-Jack?
None. The Jumping-Jack is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.