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Lower Legs · Body Weight
Jumping Jack
Jumping Jack is an intermediate compound plyometric exercise that works the calves (lower legs), with the hamstrings and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Calves
- Body part
- Lower Legs
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Calves · Gastrocnemius, Soleus
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Shoulders · Deltoids
How to do Jumping Jack
- Stand with your feet together and your arms at your sides.
- Jump your feet out to the sides while simultaneously raising your arms overhead, forming an "X" shape with your body.
- Quickly jump back to the starting position with your feet together and your arms at your sides.
- Repeat the movement for the desired duration or number of repetitions, maintaining a steady rhythm.
Form tips
- Maintain a slight bend in your knees throughout the exercise to absorb impact and reduce strain on your joints.
- Keep your movements light and quick to enhance cardiovascular benefits.
- Engage your shoulders and back muscles when raising your arms to ensure full range of motion.
- Keep your gaze forward and your head in a neutral position to maintain alignment.
Jumping Jack alternatives
More calves exercises
Jumping Jack FAQ
What muscles does Jumping Jack work?
Jumping Jack mainly works the calves in the lower legs (Gastrocnemius, Soleus and Quadriceps Femoris). The hamstrings and shoulders work as secondary muscles.
What equipment do you need for Jumping Jack?
None. Jumping Jack is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Jumping Jack should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Jumping Jack good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.
How many calories does Jumping Jack burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Jumping Jack?
Other exercises for the calves include Jump Rope Basic Jump, Jump Rope Double Bounce, Resistance Band Calf Press Sitting on Chair and Barbell Calf Jump.
For developers
Use Jumping Jack in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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