Jumping Jacks

Muscles worked by the Jumping Jacks

Primary

CalvesGastrocnemiusGlute MediusGluteus MediusSide DeltsLateral Deltoid

Secondary

AbductorsHip AbductorsQuadsQuadriceps FemorisSoleus

Also called: calf, calves, gastrocnemius, gastroc, glute med, gluteus medius.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Jumping Jacks

1. Stand tall with feet together and arms at your sides.
2. Simultaneously jump your feet out wide and raise your arms overhead.
3. Ensure your arms meet or nearly meet above your head.
4. Jump your feet back together while lowering your arms to your sides.
5. Maintain a continuous, rhythmic motion.

Form tips

• Land softly on the balls of your feet to absorb impact.
• Keep your core engaged throughout the movement.
• Control your breathing; inhale as you jump out, exhale as you jump in.
• Increase speed for a greater cardiovascular challenge.

At a glance

Jumping Jacks in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Battle Ropes

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "jumping-jacks",
  "name_en": "Jumping Jacks",
  "name_de": "Hampelmann",
  "name_es": "Saltos de Tijera",
  "description_en": "This classic full-body dynamic exercise elevates heart rate and targets the calves, shoulders, quads, and glutes, making it an excellent warm-up or conditioning movement.",
  "description_de": "Diese klassische Ganzkörper-Dynamikübung erhöht die Herzfrequenz und trainiert Waden, Schultern, Quadrizeps und Gesäßmuskulatur, ideal als Aufwärm- oder Konditionsübung.",
  "description_es": "Este clásico ejercicio dinámico de cuerpo completo eleva la frecuencia cardíaca y trabaja pantorrillas, hombros, cuádriceps y glúteos, siendo excelente para calentar o acondicionar.",
  "category": "cardio",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "full_body",
  "primary_muscles": [
    "gastrocnemius",
    "gluteus_medius",
    "lateral_deltoid"
  ],
  "secondary_muscles": [
    "abductors",
    "quadriceps",
    "soleus"
  ],
  "goals": [
    "endurance"
  ],
  "tags": [
    "full_body",
    "warm_up"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand tall with feet together and arms at your sides.",
    "Simultaneously jump your feet out wide and raise your arms overhead.",
    "Ensure your arms meet or nearly meet above your head.",
    "Jump your feet back together while lowering your arms to your sides.",
    "Maintain a continuous, rhythmic motion."
  ],
  "instructions_de": [
    "Stelle dich aufrecht hin, Füße zusammen und Arme an den Seiten.",
    "Springe gleichzeitig mit den Füßen weit auseinander und hebe die Arme über den Kopf.",
    "Stelle sicher, dass sich deine Arme über dem Kopf berühren oder fast berühren.",
    "Springe mit den Füßen wieder zusammen, während du die Arme zu den Seiten senkst.",
    "Behalte eine kontinuierliche, rhythmische Bewegung bei."
  ],
  "instructions_es": [
    "Ponte de pie con los pies juntos y los brazos a los lados.",
    "Simultáneamente, salta abriendo las piernas y levantando los brazos por encima de la cabeza.",
    "Asegúrate de que tus brazos se junten o casi se junten por encima de tu cabeza.",
    "Salta juntando los pies de nuevo mientras bajas los brazos a los lados.",
    "Mantén un movimiento continuo y rítmico."
  ],
  "tips_en": [
    "Land softly on the balls of your feet to absorb impact.",
    "Keep your core engaged throughout the movement.",
    "Control your breathing; inhale as you jump out, exhale as you jump in.",
    "Increase speed for a greater cardiovascular challenge."
  ],
  "tips_de": [
    "Lande sanft auf den Fußballen, um den Aufprall abzufedern.",
    "Halte deinen Rumpf während der gesamten Bewegung angespannt.",
    "Kontrolliere deine Atmung; atme ein, wenn du springst, atme aus, wenn du zurückspringst.",
    "Erhöhe die Geschwindigkeit für eine größere kardiovaskuläre Herausforderung."
  ],
  "tips_es": [
    "Aterriza suavemente sobre las puntas de los pies para absorber el impacto.",
    "Mantén tu core activado durante todo el movimiento.",
    "Controla tu respiración; inhala al saltar hacia afuera, exhala al saltar hacia adentro.",
    "Aumenta la velocidad para un mayor desafío cardiovascular."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "start": "images/flat/jumping-jacks-start.webp",
      "peak": "images/flat/jumping-jacks-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "jumping-jacks");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.