Star Jump

Also called star jumps and jumping star.

Works

Quads, plus calves, glutes, hamstrings and shoulders

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.

1. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
2. As you land, bring your limbs back in and absorb your impact through the legs.

Cues

• Quarter squat, arms in.
• Explode up as high as possible.
• Spread arms and legs wide.
• Land soft, feet together.

Common mistakes

• Landing stiff-legged.
• Knees caving on landing.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

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