Quadriceps · Intermediate

Star Jump

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

View instructions All 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

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

Use this exercise in a plan

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

Open the Plan Builder