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
Setup
Walk with feet aligned, legs slightly bowed, and arms at hands.
Exercise
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.
Tips
Intensity can be increased by jumping faster.
Land softly on your feet.
Illustrated Guide
Learn how to do jumping jacks from this step-by-step illustrations:
Muscles Worked
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:
Primary Muscles
- Traps
- Calves
- Deltoids
- Quadriceps
- Side Deltoids
Synergyst Muscles
- Lats
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
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Jumping Jacks either easier or more challenging?
Discover more
Classification
| 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 |
| Equipment | No Equipment |
| Location | At Gym, At Home, Outdoor |
Muscles Worked
| Target muscle(s) | Traps, Calves, Deltoids, Quadriceps, Side Deltoids |
| Synergyst muscle(s) | Lats |
