Jumping Jack

A rhythmic, full-body jumping movement that raises heart rate and primarily uses the legs while activating the shoulders.

How to do the Jumping Jack#

1. Stand with your feet together, arms at your sides, and knees slightly bent.
2. Jump your feet outward to just beyond shoulder width while lifting your arms out and overhead.
3. Land softly on the balls of your feet with your knees bent and your arms overhead.
4. Immediately jump again, bringing your feet back together and lowering your arms to your sides.
5. Continue this coordinated jump-and-arm motion for the chosen duration.

Muscles worked#

• Primary: Calves, Quads, Side delts
• Secondary: Glutes, Abductors, Adductors, Abs

Common mistakes#

• Landing stiff-legged instead of absorbing impact with bent knees.
• Moving only the arms or only the legs instead of coordinating both.
• Letting the knees cave inward on landing.
• Stopping breathing or holding your breath during the movement.