Trampoline Cross Jacks
The Trampoline Cross Jacks mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the calves / shins, shoulders, core and chest. You'll need: mini trampoline.
Required Equipment
Trampoline Cross Jacks Muscles Worked
Primary
Hip Adductors; Hip Abductor (gluteus medius)
Secondary
Upper Calf (gastrocnemius); Front Shoulder (anterior deltoid); Abdominals (rectus abdominis); Chest (pectoralis major, sternal head)
How to do the Trampoline Cross Jacks
Setup
Stand in the center of the mini trampoline with your feet about hip-width apart.
Keep your knees soft, chest up, and core lightly engaged.
Movement
Bounce and cross one foot in front of the other while crossing your arms at chest height.
Bounce back out to a wide stance with arms open.
Alternate which foot and arm cross in front each rep.
Tips
Keep the crosses small and snappy so you stay centered on the mat.
Trampoline Cross Jacks FAQs
What muscles does the Trampoline Cross Jacks work?
The Trampoline Cross Jacks mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the calves / shins, shoulders, core and chest. The main muscles are the hip adductors and gluteus medius.
What equipment do you need for the Trampoline Cross Jacks?
Mini trampoline.
Training calculators
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