Star Jump
Legs spread wide and arms raise overhead during a jump.
- Level
- Beginner
- Movement
- Star jump · Standing
- Tracks
- Reps only
Works
Quadriceps Calves Glutes Hamstrings Shoulders
How to do it
- Stand with feet shoulder-width apart and arms at your sides.
- Squat down halfway while swinging your arms behind you.
- Explode upward by extending your hips, knees, and ankles.
- Spread your legs wide and raise your arms overhead to form a star.
- Pull your limbs back together before hitting the ground.
- Land softly on the balls of your feet with knees bent.
Common mistakes
- Landing with straight legs instead of absorbing impact.
- Failing to spread arms and legs fully at the top.
- Not squatting low enough before the explosive jump.
Safety
Avoid this exercise if you have existing knee or ankle injuries due to high impact.
Tips
- Drive through the mid-foot to maximize vertical height.
- Reach full extension at the peak of the jump.
- Keep your core tight to maintain body alignment in the air.
Details
- Base movement
- Star jump
- Arms
- Both
- Legs
- Both
- Body position
- Standing
- Tempo and range
- Explosive
