Jumping Jack

Danish: Sprællemand

Movement pattern

Ballistic, Cardio

Equipment

Bodyweight

Main muscles

Gastrocnemius, Gluteus medius, Gluteus minimus, Deltoid (lateral part), Soleus, Tensor fasciae latae

Also works

Adductor brevis, Adductor longus, Adductor magnus, Rectus femoris, Vastus intermedius, Vastus lateralis, Vastus medialis

Stabilisers

—

Muscle groups

Calves, Glutes, Hip abductors and lateral rotators, Shoulders, Hip flexors

Level

Beginner

Type

Compound, push

Load

Bodyweight

Logged as

Time

Joint load

Knee: high

Related exercises

Belongs to: Burpee

Variation of: Burpee

Opposing movement: Kipping Pull-Up, Lateral Lunge, Sternum Pull-Up

Other names

German: Hampelmann · Spanish: Polichilenas · French: Sauts en étoile

Liftosaur: Jumping Jack, Bodyweight · wger: Jumping Jacks · free-exercise-db: Star Jump

Also called: Jacks, Jumping Jacks, Side Straddle Hop, Star Jumps

Build a plan See it in the explorer

Identifier: https://overachiever.eu/kg/exercise/jumping-jack

Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.0.0. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)