Exercise guide
Star Jump
The Star Jump is an explosive bodyweight jump in which the arms and legs spread outward during flight. The quadriceps, glutes, hamstrings, and calves create the jump while the shoulders move the arms.
Training context
Using Star Jumps in a Workout
Star jumps can fit into short plyometric sets or higher-intensity bodyweight circuits. They require more height and coordination than standard jumping jacks.
Use low repetition sets when jump quality is the priority. Stop when the landing becomes loud, narrow, or unstable.
Technique overview
Expand in the air and organize the landing
Begin in a partial squat with the arms near the body. Jump upward and extend the arms and legs outward to form a star shape. Bring the limbs back beneath the body before landing, then bend the hips and knees to absorb impact.
Treat this as an overview and use a range, pace, and setup you can control.