Jumping Jacks Exercise Guide
Reviewed by Valerie Zeller Printable version
Jumping Jacks is a bodyweight exercise that works your traps, calves, deltoids, quadriceps and side deltoids.
Jumping Jacks is a great basic move. When done correctly, it can effectively target your hips, legs, lower body, lower legs, neck, shoulders, upper back, upper body and upper legs.
It requires no equipment to do.
How to do Jumping Jacks
Walk with feet aligned, legs slightly bowed, and arms at hands.
Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to midline. Land on forefoot with arms and legs in original position and repeat.
Intensity can be increased by jumping faster.
Land softly on your feet.
Learn how to do jumping jacks from this step-by-step illustrations:
The muscles used for jumping jacks may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for jumping jacks are:
- Side Deltoids
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Jumping Jacks faster?
Jumping Jacks Training and Progressions
Standards and Averages
Wonder how do others perform in Jumping Jacks and how should you?
Jumping Jacks Standards and Averages
Wonder how to work the same muscles with other exercises?
Wonder how to make Jumping Jacks either easier or more challenging?
|Type(s)||Bodyweight, Calisthenic, Strength, Aerobic, Cardio, Endurance, Warm Up|
|Muscles Worked||Trapezius, Gastrocnemius, Deltoids, Quadriceps, Latissimus Dorsi, Posterior Deltoids|
|Difficulty Level(s)||Basic, Easy, Simple|
|Location||At Gym, At Home, Outdoor|
|Target muscle(s)||Traps, Calves, Deltoids, Quadriceps, Side Deltoids|