# Jumping Jack

URL: https://heatsy.app/ex/jumping-jack

Also known as: Jumping Jacks, Side-Straddle Hop

Body region: Legs, Shoulders, Glutes

## Muscles

- Main: Deltoid, Gluteus Medius, Gastrocnemius, Soleus
- Helps: Supraspinatus, Trapezius, Vastus Lateralis, Adductor Longus
- Holds: Erector Spinae, Rectus Abdominis

## Technique

1. Start upright, heels touching and hands resting at your thighs.
2. Jump and spread the feet to a little wider than shoulder width while swinging the arms out and overhead.
3. Jump again, snapping the heels back together and lowering the hands to your thighs.
4. Keep a steady, relaxed rhythm and land on the balls of the feet.
5. Continue for the set time or reps.

### Cues

- Land softly with the knees bent a little.
- Keep the chest up and breathe steadily.
- Keep the pace you can maintain.

### Common mistakes

- Landing with stiff knees.
- Slamming the heels down on every landing.
- Not raising the arms fully, which cuts the range.

## Alternatives

- [Star Jump](https://heatsy.app/ex/star-jump)
- [High Knees](https://heatsy.app/ex/high-knees)
- [Burpee](https://heatsy.app/ex/burpee)