How to do jumping jacks
A jumping jack is a rhythmic jump where your feet go wide as your arms swing overhead, then both come back together. It raises your heart rate and warms up your legs, shoulders and calves.
- Warm-up
- No equipment
- 20 reps
star jumps, jumping jack
How to do it
- Stand tall with your feet together and your arms by your sides.
- Jump your feet out to slightly wider than your shoulders.
- At the same time, swing your straight arms out and up until your hands meet overhead.
- Jump your feet back together as your arms sweep back down to your sides.
- Keep a steady rhythm and stay on the balls of your feet.
Form cues
- Land softly
- Arms all the way up
- Bend your knees a little on every landing
Muscles worked
Main: heart and lungs, calves, shoulders
Also: glutes, quads, hip flexors
Common mistakes
- Landing flat-footed with stiff, straight legs. Fix: Land on the balls of your feet and let your knees bend a little to absorb the jump.
- Stopping the arms at shoulder height. Fix: Reach all the way up until your hands nearly touch overhead.
- Letting the knees cave in as the feet land wide. Fix: Point your toes slightly out and keep your knees in line with them.
Make it easier: Step jack
Step one foot out to the side at a time while your arms go up, with no jump.
Make it harder: Seal jack
Clap your straight arms together in front of your chest and then open them wide, at a faster pace.
In a workout
Do 20 reps as a warm-up before your main block, or repeat 2-3 sets of 20 for a short cardio burst.
Safety: If you have knee, ankle or pelvic floor problems, use the step jack instead, and stop if you feel pain or get dizzy.
Questions
Are jumping jacks a good warm-up?
Yes. They raise your heart rate and move your hips, shoulders and ankles in under a minute.
What muscles do jumping jacks work?
Mainly your calves and shoulders, with your glutes, quads and hip muscles helping. They also train your heart and lungs.
Can I do jumping jacks without jumping?
Yes. Step one foot out at a time. You keep the arm swing and avoid the impact.
