Star Jump Exercise Guide: How to Do Star Jumps Properly

Star jumps are a plyometric exercise that activate muscle groups across your upper body and lower body. Perform the star jump exercise by standing in a quarter squat position with your feet hip-width apart and a slight bend in your knees. Push into the floor and jump with an explosive movement. While in mid-air, fully extend your arms and legs out to form a star shape. Bring your limbs back toward your body and land softly.

Regularly practicing star jumps can have several benefits.

1. 1. Star jumps are a total-body workout. The star jump exercise activates muscle groups across your body like your hamstrings, hip flexors, and core, while specifically targeting your glutes and quadriceps.
2. 2. Star jumps are a versatile bodyweight exercise. The star jump is a great exercise to include in your home workout routine.
3. 3. Star jumps can improve your overall fitness level. By programming star jumps as part of your high-intensity interval training (HIIT) routine, you can increase your heart rate and improve your cardiovascular health.

For star jumps, begin by performing 2–3 sets of 10–20 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.

1. 1. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your arms should be long and by your sides. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Pre-tension your shoulders and hips with a good inhale and exhale, and engage your core. Maintain a neutral spine, and begin to bend your hips, knees, and ankles to lower into a quarter-squat or full-squat position. All repetitions should begin from this starting position.
3. 3. Explosively push your feet into the ground to begin the jump. As you jump into the air, reach your arms and legs out to the side, forming the letter X in the air. Your arms and legs should be fully extended.
4. 4. Land in a quarter squat or full squat position. Your landing posture should be the same as your jumping posture. Land from your jump on the balls of your feet, and evenly distribute the weight along each entire foot, allowing your hips and knees to bend to absorb force.
5. 5. Your bodyweight should be loaded into your midfoot and heel. Keep your toes engaged and your knees in line with your toes. Land softly and under control while keeping your core engaged throughout the landing.
6. 6. Continue to jump for the desired number of repetitions.

Try one of these star jump variations.

1. 1. Jumping jacks: If you’re having trouble performing star jump exercises, consider practicing jumping jacks, which use a lesser range of motion in your upper and lower body.
2. 2. Star jump burpees: Perform this advanced variation by including a burpee movement between each repetition.
3. 3. Weighted star jumps: For an additional challenge, wear ankle weights or hold a pair of dumbbells during your star jump exercises.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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