Exercise
Star Jump
Also known as: jumping jack, jumping jacks, star jumps
Star Jump is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis and gluteus maximus. Also works: medial gastrocnemius, abductors, adductors, biceps femoris and lateral deltoid. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
- To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
- As you land, bring your limbs back in and absorb the impact through the legs.
Used in these programs
Similar exercises
Bodyweight Walking Lunge
Bodyweight
Gluteus maximusVastus lateralis
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Knee Tuck Jump
Bodyweight
Vastus lateralisGluteus maximusMedial gastrocnemius
Rocket Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Scissors Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Side Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Dumbbell Step Ups
Dumbbell
Gluteus maximusVastus lateralis
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Depth Jump Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Medicine Ball Scoop Throw
Medicine ball
Posterior deltoidGluteus maximusVastus lateralis
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
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