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Last updated February 8, 2026
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cardio
Jumping Jack
Jump your feet out wide while raising your arms overhead. Jump back to the starting position. Keep a steady rhythm and stay on the balls of your feet.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
calvesside shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repstime
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet together and arms at your sides.
- Ensure you have enough space around you to perform the exercise safely.
- Step 2Jump
- Jump up while simultaneously spreading your legs shoulder-width apart.
- Raise your arms above your head, keeping them straight.
- Step 3Land
- Land softly on the balls of your feet, bending your knees slightly to absorb the impact.
- Your arms should be straight above your head.
- Step 4Return to Start
- Jump again to bring your legs back together while lowering your arms back to your sides.
- Ensure a smooth and controlled movement.
- Step 5Repeat
- Continue performing jumping jacks for the desired number of repetitions or time.
- Maintain a steady rhythm and focus on your form throughout the exercise.