Duration exercise

Jumping Jack form, muscles worked, and workout tracking

The jumping jack is a rhythmic full-body calisthenic in which the legs jump out and in while the arms sweep overhead, working the calves, hip abductors, and shoulders while raising heart rate. Lifters use it as a general warm-up to increase circulation and joint temperature, or in timed conditioning intervals where a simple, low-skill cardiovascular movement is required.

Jumping Jack illustration

How to do Jumping Jack

  1. 1Stand upright with your feet together and your arms at your sides.
  2. 2Jump your feet out to roughly shoulder-width while sweeping your arms out and overhead in one motion.
  3. 3Immediately jump back to the starting position, bringing your feet together and your arms down.
  4. 4Stay light on the balls of your feet and keep your knees softly bent to absorb each landing.
  5. 5Breathe rhythmically and continue at a steady, even pace for the prescribed time without letting the arm swing shorten as you tire.

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Track Jumping Jack in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.