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Upper Legs · Body Weight
Star Jump
Star Jump is an intermediate compound plyometric exercise that works the quads (upper legs), with the calves, shoulders and core 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
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Calves · Gastrocnemius, Soleus
- Shoulders · Deltoids
- Core · Rectus Abdominis, Obliques
How to do Star Jump
- Stand with your feet together and your arms by your sides, maintaining an upright posture.
- Bend your knees slightly and lower into a half-squat position to prepare for the jump.
- Explosively jump upwards, spreading your legs out to the sides and extending your arms overhead to form a star shape in mid-air.
- Land softly with your feet together and your arms by your sides, immediately bending your knees to absorb the impact. Repeat the movement for the desired number of repetitions.
Form tips
- Focus on using your leg muscles to generate the jump, avoiding excessive strain on your knees.
- Ensure your knees are slightly bent as you land to absorb the impact and prevent injury.
- Start with smaller jumps to perfect your form before increasing the height.
Star Jump alternatives
More quads exercises
Star Jump FAQ
What muscles does Star Jump work?
Star Jump mainly works the quads in the upper legs (Quadriceps Femoris, Biceps Femoris, Semitendinosus and Semimembranosus). The calves, shoulders and core work as secondary muscles.
What equipment do you need for Star Jump?
None. Star Jump is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Star Jump 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 Star Jump good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Star Jump 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 Star Jump?
Other exercises for the quads include Barbell Jump Squat, Kettlebell Lateral Lunge, Dumbbell Goblet Reverse Lunge and Kettlebell Sumo Squat (Version 2).
For developers
Use Star Jump 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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