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how to do jumping jacks

Jumping jacks are a beginner-level bodyweight exercise that primarily works your calves and quads, with support from your hamstrings, shoulders. No equipment needed — your bodyweight and a bit of floor space are enough.

primary musclescalves, quads
also workshamstrings, shoulders
levelbeginner
equipmentnone — bodyweight
typetimed hold

how it’s done, step by step

  1. Stand with your feet together and your arms at your sides.
  2. Jump your feet out to the sides while simultaneously raising your arms overhead, forming an "X" shape with your body.
  3. Quickly jump back to the starting position with your feet together and your arms at your sides.
  4. Repeat the movement for the desired duration or number of repetitions, maintaining a steady rhythm.

form tips from the wandelbar coaches

  • Maintain a slight bend in your knees throughout the exercise to absorb impact and reduce strain on your joints.
  • Keep your movements light and quick to enhance cardiovascular benefits.
  • Engage your shoulders and back muscles when raising your arms to ensure full range of motion.
  • Keep your gaze forward and your head in a neutral position to maintain alignment.
jumping jacks bodyweight calves exercise — proper form demonstration
jumping jacks — correct starting position

similar bodyweight exercises

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never wonder what to train next

jumping jacks is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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