Cross Jump Jack
Expert Advice
Focus on landing softly on the balls of your feet to reduce impact on your joints and maintain a steady breathing pattern.
How-to-do Steps
- Begin in a standing position with your feet together and arms at your sides.
- Jump up and cross your right arm over your left and your right foot over your left in mid-air.
- Land gently in the crossed position before jumping back to the starting position.
- On the next jump, cross your left arm over your right and your left foot over your right.
- Continue alternating the cross with each jump, maintaining an energetic pace.
Track Cross Jump Jack in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cross Jump Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Biceps, Triceps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads18%
Hamstrings18%
Calves16%
Glutes16%
Biceps16%
Triceps16%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Cross Jump Jack work?
Cross Jump Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Biceps, Triceps. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Cross Jump Jack?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Cross Jump Jack suitable for beginners?
Cross Jump Jack is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
