Star Jump
Jump into fitness! This full-body move boosts cardio & strength. Form an 'X' mid-air for max results!
The Star Jump is a compound exercise that mainly works the quads, glutes & hips and back, with help from the core. No equipment needed: it uses just your bodyweight.
Star Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis)
Star Jump Variations and Alternatives
How to do the Star Jump
Start in a standing position with feet together and arms by your sides.
Jump up and simultaneously spread your legs wider than shoulder-width apart while also raising your arms above your head. Your body should form an "X" shape in the air.
Land with your knees slightly bent to absorb the impact and immediately lower yourself into a squat position. Your thighs should be parallel to the ground, and your arms should be stretched out to the sides at shoulder height.
From the squat position, explosively jump back up, bringing your legs together and arms back to your sides.
Repeat the movement for the desired number of repetitions or time interval.
Ensure that each jump and squat is performed with good form to maximize the exercise's effectiveness and prevent injury. Keep the core engaged throughout the movement to help maintain balance and stability.
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Star Jump FAQs
What muscles does the Star Jump work?
The Star Jump mainly works the quads, glutes & hips and back, with help from the core. The main muscles are the quadriceps femoris, gluteus maximus and latissimus dorsi.
What equipment do you need for the Star Jump?
None. The Star Jump is a bodyweight exercise, so you can do it anywhere.
Is the Star Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Star Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Star Jump variations and alternatives?
Similar exercises include the Astride Jump, Burpee Two Star Jump, in & Out Jump-Squat and Jump-Squat.
Training calculators
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