Star Jump
- Primary muscleCardio
- EquipmentBodyweight
- DifficultyBeginner
- TypeCardio · Explosive
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Cardio
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
Track this exercise in SetGrip — no account needed
Exploding from a crouch into a full spread in mid-air makes this the higher-effort cousin of the jumping jack: each rep is a distinct jump with a reset, not a continuous bounce. Use short bursts of 10 to 15 when a circuit needs a spike, landing soft with feet back under your hips.
How to do the Star Jump
- Stand with your feet shoulder-width apart and your arms by your sides.
- Bend your knees slightly and jump up explosively.
- As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body.
- Land softly on the balls of your feet with your knees slightly bent.
- 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
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Star Jump work?
The Star Jump primarily works the cardio. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Star Jump good for beginners?
Yes. The Star Jump 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 Star Jump?
If you cannot do the Star Jump, try the Arms to Sides Jumping Jack, the Jump Rope or the Scissor Jump. 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 Star Jump, 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.
Track the Star Jump in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.