Arms to Sides Jumping Jack
Also known as: astride jump, side straddle hop
In SetGrip: Jumping Jack (Arms to Sides)
- Primary muscleCardio
- EquipmentBodyweight
- DifficultyBeginner
- TypeCardio · Explosive
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Cardio
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
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Sweeping the arms out to shoulder height instead of overhead trims the shoulder demand from a standard jumping jack while keeping the identical footwork and rhythm. That makes it the pick for long warm-up blocks or timed intervals, where overhead arm swings tire out before your heart rate gets where you want it.
How to do the Arms to Sides Jumping Jack
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body into a squat position.
- Jump explosively upwards, extending your legs and arms.
- While in the air, spread your legs apart and bring your arms out to the sides.
- Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
- Repeat for the desired number of repetitions.
Tip: Swing the arms back as you dip, then throw them up hard as you leave the ground.
Muscles worked
Primary
Cardio · Cardio
Repeated jumps in circuits push the heart rate up quickly, though for pure power work the rest should be long enough to keep this from being the limiting factor.
Secondary
- Quads — The quads produce most of the takeoff force and absorb most of the landing, so a few sets can leave them surprisingly sore.
- Hamstrings
- Calves — The calves add the final snap at the ankle on takeoff and cushion the first contact when you land.
Common mistakes
- Landing stiff-legged — a loud landing means the joints took the force; land softly on the balls of the feet and let the knees and hips bend to absorb it.
- Knees caving on landing — keep the knees tracking over the toes both on takeoff and landing, and widen the stance slightly if they cave.
- Treating jumps as conditioning — a jump is a power exercise, so rest fully between reps; if you are gasping, you are doing something else.
- Box too high — a tall box that requires tucking the knees to the chest just tests hip mobility; use a box you can land on with a quarter squat.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Jumps go at the start of a session after the warm-up and before heavy lifting, when the nervous system is fresh. Three to five reps of box jumps before squats is a common pairing.
Variations and alternatives
Frequently asked questions
What muscles does the Arms to Sides Jumping Jack work?
The Arms to Sides Jumping Jack primarily works the cardio. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Arms to Sides Jumping Jack good for beginners?
Yes. The Arms to Sides Jumping Jack is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Arms to Sides Jumping Jack?
If you cannot do the Arms to Sides Jumping Jack, try the Scissor Jump, the Star Jump or the Jump Rope. Each of them trains the cardio through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Arms to Sides Jumping Jack, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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