Body weight
Star jump
Star jump mainly works your quads and calves. It also helps your glutes, side shoulders, and inner thighs.
Step by step
- Squat halfway with your arms close to your body.
- Explode up, spreading your arms and legs wide.
- Bring your limbs in and land softly.
What you should feel
Your legs and calves working hard and your heart rate rising; your knees and joints should not feel jarred.
Common mistake
Landing with straight, stiff legs; bend your knees as you touch down.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Box jumpQuads, Glutes
Squat jumpQuads, Glutes
Standing long jumpQuads, Glutes
Split jumpQuads, Glutes
Tuck jumpQuads, Hip flexors
Diagonal boundQuads, GlutesQuestions
What muscles does the star jump work?
Star jump mainly works your quads and calves. It also helps your glutes, side shoulders, and inner thighs.
Can I do the star jump at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the star jump?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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