Jumping Jack
Expert Advice
Keep your core engaged and land softly on the balls of your feet to reduce impact on your joints.
How-to-do Steps
- Stand upright with your legs together and arms at your sides.
- Bend your knees slightly, and jump into the air.
- As you jump, spread your legs to be about shoulder-width apart. Simultaneously raise your arms out and over your head.
- Jump back to the starting position, lowering your arms to your sides.
- Repeat for the desired number of repetitions.
Track Jumping Jack in FitAI
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Muscles Worked
Jumping Jack primarily targets the Glutes, Hamstrings, Calves, Quads, Shoulders, Chest, Lats, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes14%
Hamstrings14%
Calves14%
Quads14%
Shoulders14%
Chest15%
Lats15%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Jumping Jack work?
Jumping Jack primarily targets the Glutes, Hamstrings, Calves, Quads, Shoulders, Chest, Lats. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Jumping 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 Jumping Jack suitable for beginners?
Yes, Jumping Jack is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
