The star jump is an explosive plyometric exercise where you jump from a low squat into a star shape — arms and legs spread wide in mid-air. It builds explosive lower-body power, cardiovascular conditioning, and coordination. It is more demanding than a standard jumping jack.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Builds explosive total-body power
- Excellent cardiovascular conditioning
- Develops coordination and body awareness
- No equipment needed
- Time-efficient HIIT exercise
- Burns calories at a high rate
How to perform
- Stand with feet together, arms at your sides. Squat down by bending knees and hips.
- Bring your hands to your shins or floor in the squat.
- Explode upward, jumping as high as possible.
- While airborne, spread your arms and legs wide into a star shape (X shape).
- Land softly with feet together and arms back at your sides.
- Immediately drop into the next squat and repeat.
- Land with bent knees to absorb impact.
- Perform for time (20 to 45 seconds) or reps (8 to 15) per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Quadriceps
Primary
Shoulder
Primary
Hip Flexors
Primary