GymPlan AIStar Jump
Star Jump is a beginner compound bodyweight plyometrics that mainly works your quads, with help from your calves, glutes, hamstrings and shoulders.
How to do the star jump
- Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
- To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
- As you land, bring your limbs back in and absorb your impact through the legs.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialStar Jump alternatives
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What muscles does the star jump work?
It mainly works your quads; your calves, glutes, hamstrings and shoulders assist.
How many sets and reps of star jump should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the star jump good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.