Kysero
Try for free

Quadriceps · Intermediate

Star Jump

Explosive vertical jump that opens the arms and legs into a star before a controlled landing.

View instructionsAll exercises
Back to all exercises
Star Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCoreShoulders

Equipment

Bodyweight

Sets × reps

3 × 6

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with the feet about hip-width apart and the arms relaxed.
  2. 02Dip quickly through the hips and knees while swinging the arms.
  3. 03Jump upward and open the arms and legs into a star shape.
  4. 04Bring the limbs back toward center before landing.
  5. 05Land softly with bent knees, reset fully, and repeat.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionJumping JacksRelated variationSquat JackRelated variationFeet Jumping JacksRelated variationCriss Cross Jack

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBox JumpComparable substitute90 Degree Jump Squat TwistComparable substituteJump RopeComparable substituteJump Rope High KneesComparable substituteJump Rope Single Leg

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder