Jumping Jack
Jump the feet out wide while raising the arms overhead, then jump back together. A classic warm-up and light conditioning drill.
Primary muscles
- Cardiovascular System
- Calves (Gastrocnemius)
- Side Delts
Secondary muscles
- Hip Abductors
- Adductors
- Soleus
- Quadriceps
- Sets
- 2–4
- Duration
- 30–60 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with feet together and arms at your sides.
Jump your feet out to slightly wider than shoulder-width.
At the same time, sweep your arms out and up overhead.
Jump your feet back together while lowering your arms to your sides.
Repeat at a steady, rhythmic pace.
Breathing: Breathe rhythmically, matching your breath to the tempo.
Coaching tips
Land softly on the balls of the feet
Full arm reach
Stay tall
Common mistakes
Landing heavily on the heels
Half arm swings
Knees caving in on landing
Safety notes
For a low-impact option, step one foot out at a time instead of jumping.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.