Jumping jacks
Learn how to do Jumping jacks with proper form. Watch the 4K video, 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 70kg 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
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Start Free TrialMuscles Worked by Jumping jacks
Equipment
- No equipment
Calories Burned Doing Jumping jacks
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, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
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.
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.
What exercises are similar to Jumping jacks?
Similar exercises to Jumping jacks include Basikal, Dumbbell High Knees, Lompat Jack Dumbbell, Jurulatih Elips.
Is Jumping jacks better than Basikal?
Both Jumping jacks and Basikal target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
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