Star Jump
An explosive jump from a quarter squat, spreading the arms and legs into a star shape in the air. Builds power and conditioning.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Calves (Gastrocnemius)
Secondary muscles
- Hip Abductors
- Side Delts
- Cardiovascular System
- Soleus
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width apart, knees slightly bent and arms crossed low in front of the body.
Dip into a quarter squat.
Explode upward, spreading your arms and legs out wide in the air.
Bring your legs back together before landing.
Land softly with bent knees and flow into the next rep.
Breathing: Exhale as you jump and inhale as you land and reload.
Coaching tips
Explode up
Make a big X
Land quietly
Common mistakes
Landing with feet still wide
Stiff-legged landings
Knees collapsing inward
Safety notes
Land with feet about hip-width apart and knees tracking over the toes.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.