Jumping Jacks
Quadriceps build explosive power through full-body rhythmic jumping
- Level
- Beginner
- Movement
- Jumping jack · Standing
- Tracks
- Reps only
Works
Full Body Quadriceps Calves Shoulders Glutes
How to do it
- Stand upright with feet together and arms resting at your sides.
- Jump while spreading your legs wider than hip width.
- Raise both arms overhead until they meet above your head.
- Jump again to return feet and arms to the starting position.
- Repeat immediately for the desired duration or repetitions.
Common mistakes
- Landing heavily on flat feet or heels.
- Shrugging shoulders up towards the ears during arm raise.
- Allowing knees to cave inward upon landing.
Safety
Avoid this movement if you have existing knee or ankle injuries.
Ensure adequate ceiling clearance before raising arms overhead.
Tips
- Land softly on the balls of your feet to absorb impact.
- Keep your core braced throughout the entire movement.
- Maintain a steady rhythm rather than rushing each rep.
Details
- Base movement
- Jumping jack
- Arms
- Both
- Legs
- Both
- Body position
- Standing
- Tempo and range
- Explosive
