Jumping Jacks
Learn how to do Jumping Jacks with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Jumping Jacks is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Hamstrings, Glutes, Calves. It has a MET value of 6, meaning a 70 kg person burns approximately 210 calories in a 30-minute session.
How to Do Jumping Jacks
A full-body aerobic warm-up exercise that increases heart rate, activates muscles, and improves coordination. It involves jumping while spreading the arms and legs, then returning to the starting position.
💡 Instructions:
Start standing upright, arms at your sides.
Jump and spread your feet wider than shoulder-width while raising your arms overhead.
Jump again to return to the starting position.
Repeat continuously at a steady pace.
⚠️ Common mistakes:
Not synchronizing arm and leg movement
Bending the knees too little or too much
Rushing and losing form
Not landing softly on the feet
You're a coach? Jumping Jacks is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Jumping Jacks
Equipment
- No equipment
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Jumping Jacks
- Type
- No equipment exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Hamstrings, Glutes, Calves
- MET value
- 6
- Calories (30 min, 70 kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
More Cardio Exercises
FAQ: Jumping Jacks
What muscles does Jumping Jacks work?
Jumping Jacks primarily targets the Quadriceps, with secondary engagement of the Hamstrings, Glutes, Calves.
How do you do Jumping Jacks correctly?
A full-body aerobic warm-up exercise that increases heart rate, activates muscles, and improves coordination. It involves jumping while spreading the arms...
Is Jumping Jacks good for beginners?
Jumping Jacks has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Jumping Jacks?
Jumping Jacks requires: No equipment.
What are the benefits of Jumping Jacks?
Jumping Jacks strengthens the Quadriceps, engages the Hamstrings and Glutes and Calves, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Jumping Jacks?
Similar exercises to Jumping Jacks include Bike, Dumbbell High Knees, Dumbbell Jumping Jacks, Elliptical Trainer. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Jumping Jacks better than Bike?
Both Jumping Jacks and Bike target the Quadriceps. Jumping Jacks uses No equipment, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
Add Jumping Jacks to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
