Jumping Jack
How to do it
Starting position
- Stand straight with your feet together
- Keep your arms naturally at your sides
- Look straight ahead and straighten your back
Movement
- Jump and spread your feet wider than shoulder-width apart
- At the same time, raise both hands high so they meet overhead
- Jump again and quickly return to the starting position
Breathing
Inhale as you spread your feet and exhale as you bring them together
Trainer tips
- Spread your arms and legs at the same time
- Raise your arms overhead
Cautions
- Landing on your whole foot can cause ankle pain, so land softly on the balls of your feet
- Hyperextending your knees strains the joints, so keep them slightly bent
- Only raising the arms to shoulder height
- Landing hard with straight knees
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Calves |
|---|---|
| Secondary muscles | Side delts · Quads · Glutes |
| Equipment |  Bodyweight |
| Movement pattern | Conditioning |
| Recommended time | 30 sec–1 min |
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.