How to do a Star Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 124,493
- Popularity Rank
- 907th
- Difficulty
- Beginner
- Quads Strength
- 90 mSCORE 37th
- Equipment Required
- Bodyweight-only
Workouts with Star Jump
Target muscles worked
Instructions for Proper Form
Star Jump is a compound, explosive exercise that primarily targets the legs, particularly the quadriceps and calves. As a plyometric movement, it also engages the core and shoulders. By jumping into the air and extending both your arms and legs outwards to form a star shape, you add more intensity to your vertical jump training. This is a great exercise for developing power, coordination, and cardiovascular endurance.
- Stand upright with your feet shoulder width apart.
- Bend your knees and press your hips backward to lower into a squat.
- Explosively straighten your legs to jump off the ground and then bring your feet out to the sides and raise your arms into a Y while you’re in the air.
- Bring your feet back underneath your hips before you land and repeat.
Sets & Reps Calculator
Average Star Jump standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
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Alternatives & Variations to Star Jump
1. Butt Kick
2 mSCORESWAPPED 168 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
2. Air Squats
92.1 mSCORESWAPPED 95 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
3. Lunge
90.8 mSCORESWAPPED 83 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
4. Squat with Rotation
10.2 mSCORESWAPPED 56 TIMESSquat with Rotation is a compound exercise and a variation of the traditional squat that targets the quads, glutes, and core. The added rotation at the top of the squat can enhance core activation and improve rotational stability, which is particularly beneficial for athletes. This movement also helps in developing functional strength, as it mimics real-world activities that require both lower body power and core stability.
5. Lunge with Ankle Grab
9.6 mSCORESWAPPED 50 TIMESLunge with Ankle Grab is a variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps. By incorporating an ankle grab, you add a dynamic stretch to the movement which helps improve flexibility and balance. This exercise is particularly effective for enhancing muscle activation and mobility in your lower body.
6. Side Lunge
79.4 mSCORESWAPPED 42 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
7. Hip Flow
13.6 mSCORESWAPPED 40 TIMESHip Flow is a dynamic sequence of movements that targets the hip flexors, glutes, and lower back. This compound exercise is designed to improve mobility, flexibility, and stability in the hip region. By flowing through various movements, you enhance the range of motion and activate multiple muscle groups, making it an excellent warm-up or accessory exercise for lower body workouts.
8. Couch Stretch
13.8 mSCORESWAPPED 39 TIMESCouch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.
9. Walking Lunge
73.5 mSCORESWAPPED 35 TIMESWalking Lunges are a compound exercise that primarily targets your quadriceps, glutes, and hamstrings. This variation involves stepping forward into a lunge and then continuing to walk forward, adding a dynamic element to the movement. This exercise is excellent for improving balance, coordination, and functional strength, making it a great addition to lower body workouts.
10. Shin Box Quad
11.1 mSCORESWAPPED 33 TIMESShin Box Quad is a dynamic stretch that primarily targets the hips and quads. By seamlessly transitioning between different positions, this exercise enhances hip mobility and flexibility. It also engages the core for stability throughout the movement, making it a beneficial addition for improving overall lower body mobility and coordination.