Jumping jack: how to do it, muscles worked and variations
Rhythmic jump that coordinates arm and leg opening for general conditioning.
- Main muscles
- Quadriceps, Deltoid, Gluteus medius, Gastrocnemius
- Secondary muscles
- Iliopsoas
- Equipment
- Bodyweight, Resistance band
- Variations
- 3
All 3 variations
Jumping jack
Easy-to-learn cyclic jump that opens and closes the legs while the arms move overhead.
Form. Land with soft knees, keep your abs active and move your arms and legs in a coordinated way without shrugging your neck.
Common mistake. Landing stiff, losing rhythm, or raising your shoulders toward your ears as your arms go up.
Banded jumping jack
Jumping jack with a band around the legs that adds active hip control during the opening.
Form. Use a light band, keep even tension as you open and land with feet and knees aligned.
Common mistake. Choosing a band that slows the jump, letting the knees collapse, or losing the soft landing.
Jumping jack with high knee
Combination of a jumping jack with an alternating knee raise that raises heart rate and adds coordination.
Form. Do a jumping jack opening legs and arms, return to center and raise one knee toward your chest; repeat alternating knees at a steady rhythm with soft landings.
Common mistake. Landing with locked knees, letting the knees sink inward, hunching the trunk, or losing rhythm.
Other exercises for the same muscles
