Star Jump

Quads, Glutes, Calves, ShouldersBodyweight

Dynamic bodyweight plyometric exercise for conditioning and coordination. Explosively engages the legs, glutes, and shoulder girdle.

How to do it

1Stand tall with feet together and arms at your sides, keeping a soft bend in your knees.

2Dip into a quick quarter squat to load your legs.

3Explosively jump upward, spreading your arms and legs wide into a star shape in mid-air.

4Land softly on the balls of your feet, bending your knees to absorb the impact.

5Bring your arms and legs back together and transition smoothly into the next rep.

Common mistakes

Landing hard on locked, straight legs, causing heavy joint impact.

Letting your knees cave inward on takeoff or landing, risking ligament injury.

Failing to fully extend arms and legs, reducing total muscle recruitment.

Breathing

Exhale as you explode upward, and inhale as you land softly.

Make it harder or easier

To make it easier, perform jumping jacks without the high explosive jump.

To make it harder, increase your jump height and pace.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.