Exercise
Jumping Jacks
Also known as: jumping jack, jacks, side straddle hop
Jumping Jacks is a compound exercise for the calves. Main target: medial gastrocnemius and lateral gastrocnemius. Also works: soleus, lateral deltoid, abductors, adductors, gluteus medius and vastus lateralis. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Stand tall with your feet together and your arms at your sides.
- In one jump, spread your feet a little wider than your shoulders and swing your arms out to the sides and overhead.
- Jump back to the start: feet together, arms down. Land softly on the balls of your feet.
- Keep a steady, light rhythm for the set time.
Similar exercises
Running in Place
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Knee Circles
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Calf Stretch Hands Against Wall
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Ankle Circles
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Calf Stretch Elbows Against Wall
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Seated Calf Stretch
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Alternatives with other equipment
Standing Calf Raises
Machine
Medial gastrocnemiusLateral gastrocnemius
Rope Jumping
Other
Medial gastrocnemiusLateral gastrocnemius
Standing Dumbbell Calf Raise
Dumbbell
Medial gastrocnemiusLateral gastrocnemius
Calf Raises - With Bands
Bands
Medial gastrocnemiusLateral gastrocnemius
Calves-SMR
Foam roll
Medial gastrocnemiusLateral gastrocnemius
Rocking Standing Calf Raise
Barbell
Medial gastrocnemiusLateral gastrocnemius
Add to a workout in LiftChat
LiftChat builds a routine around it, suggests weights and sets, and tracks your progress. Free.