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Jumping Jack

Cardiovascular / Calisthenics / Total Body / Beginner
  • Quads
  • Groin
  • Traps
  • Shoulders
  • Abs
  • Calves
  • Lats
  • Middle Back
  • Lower Back
  • Glutes
  • Hamstrings
  • Hip Flexors
  • Outer Thighs
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  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Jumping Jack - Learn Proper Jumping Jack Form

  1. Step 1: Stand upright with feet together and hands at your sides.
  2. Step 2: Begin exercise by simultaneously raising your hands up above your head, while jumping up just enough to spread your feet about twice shoulder width apart.
  3. Step 3: Immediately reverse movement back to starting position without pausing. Repeat as many times as necessary as quickly as possible.

Jumping Jack Variations and Jumping Jack Alternatives

  1. Variation 1: Perform exercise with ankle weights or a weighted vest.
  2. Variation 2: Try to jump up as high as you can when performing jumping jacks.

Jumping Jack Tips

  1. Tip 1: Start out slow and then build up speed to where you are going as fast you possibly can. This is a great cardio booster.
  2. Tip 2: Be sure to take quick deep breaths throughout the exercise. This is a must.
  3. Tip 3: Arms should not be straight when raising arms above head. Bend at the elbows to bring hands over head.

Jumping Jack Records and Jumping Jack Statistics from Site Users

Jumping Jack - Similar Exercises

ExercisePrimary MuscleDifficulty
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Jumping Jack Workout Programs (Workout Plans that use the Jumping Jack)

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
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Jumping Jack Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Groin blue Traps blue Shoulders blue Abs blue Calves blue Lats blue Middleback blue Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Outerthighs blue Quads orange

Jumping Jack Equipment


Jumping Jack Training Details

The jumping jack is a cardiovascular, calisthenics, and total body exercise that primarily targets the quads and to a lesser degree also targets the groin, traps, shoulders, abs, calves, lats, middle back, lower back, glutes, hamstrings, hip flexors, and outer thighs.

The only jumping jack equipment that you really need is the following: . There are however many different jumping jack variations that you can try out that may require different types of jumping jack equipment or maye even require no equipment at all.

Learning proper jumping jack form is easy with the step by step jumping jack instructions, jumping jack tips, and the instructional jumping jack technique video on this page. The jumping jack is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the jumping jack video, learn how to do the jumping jack, and then be sure and browse through the jumping jack workouts on our workout plans page!

Jumping Jack Sports

Jumping Jack Force Type: Push
Jumping Jack Mechanics Type: Compound
Jumping Jack Other Names: Jumping Jacks

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