Start
Finish
Star Jump
Stand with your feet together and arms at your sides. Lower into a quarter squat, then explosively jump up, spreading your arms and legs wide to form a star shape in the air. Land softly with knees slightly bent to absorb the impact.
- Target muscles
- Cardio, Upper legs, Lower legs
- Also works
- Abs, Shoulders, Glutes
- Equipment
- Bodyweight
- Training style
- Aerobic, Calisthenics, Home
- Logged as
- Reps
- Popularity
- 85 of 100
Star Jump: how to do it
- Stand upright with your feet together and arms resting at your sides.
- Bend your knees slightly and lower into a quarter squat position to prepare for the jump.
- Explosively jump upwards while extending your arms and legs outward to form a star shape in mid-air.
- Land softly on the balls of your feet with your knees slightly bent to absorb the impact, returning to the starting position.
- Repeat the movement for the desired number of repetitions or duration.
Common mistakes
Common errors include landing with stiff knees, failing to engage the core, and using shallow arm and leg extensions. To prevent injury, always land softly with knees slightly bent and maintain controlled movements.
Alternatives
More Cardio exercises
Questions about Star Jump
What muscles do star jumps work?
Star jumps primarily build cardiovascular endurance and target the upper and lower legs, including quadriceps, hamstrings, and calves. They also engage the glutes, core muscles, shoulders, and help improve overall coordination.
Do I need any equipment to perform star jumps?
Star jumps are a bodyweight exercise, so no equipment is required. You can do them anywhere with enough space to jump safely, making them ideal for home workouts or outdoor training.
Are star jumps suitable for beginners?
Yes, star jumps can be done by beginners, but starting with a slower pace or lower jump height can help build proper form and reduce impact stress. Over time, you can increase intensity for greater fitness gains.
What are common mistakes to avoid when doing star jumps?
Common errors include landing with stiff knees, failing to engage the core, and using shallow arm and leg extensions. To prevent injury, always land softly with knees slightly bent and maintain controlled movements.
How many star jumps should I do for a workout?
For general fitness, aim for 3–4 sets of 15–20 star jumps, resting 30–60 seconds between sets. You can also perform them for 30–60 seconds as part of a high-intensity interval training (HIIT) circuit.
What safety tips should I follow when doing star jumps?
Warm up before starting to prepare your muscles and joints. Use a flat, non-slip surface, wear supportive footwear, and avoid excessive jumping if you have knee, ankle, or lower back issues.
Are there variations of star jumps for more challenge or easier modification?
For an easier version, reduce jump height or step out to the side instead of jumping. For a harder variation, add a squat before each jump or hold light dumbbells to increase resistance.