Push Jumping Jack
Expert Advice
Keep your jumps light and land softly to minimize impact on your joints, and synchronize your arm movements with your leg jumps for coordination.
How-to-do Steps
- Stand with your feet together and hands at your sides.
- Jump up, spreading your legs wider than shoulder-width apart while simultaneously raising your arms above your head.
- As you jump, clap your hands together above your head.
- Jump again, bringing your legs back together and lowering your arms to your sides.
- Repeat the movement in a continuous, fluid motion.
Track Push Jumping Jack in FitAI
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Muscles Worked
Push Jumping Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves20%
Glutes20%
Shoulders10%
Chest10%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Push Jumping Jack work?
Push Jumping Jack primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Push 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 Push Jumping Jack suitable for beginners?
Yes, Push 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.
