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The HIT MethodAn independent guide to high-intensity training

Star Jump: How to Do It, Muscles Worked and Easier Options

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The star jump is a high-impact, intermediate exercise that requires no equipment. It builds explosive power by moving your body into an X shape in midair. You will heavily engage your quadriceps, gluteus maximus, and calves to generate the jumping force.

As you leave the ground, your deltoids and core act as supporting muscles to stabilize your limbs and maintain your balance. This movement demands coordination and agility, making it a challenging addition to your high-intensity intervals.

Exercise data

Impact
High
Level
Intermediate
Equipment
None
Main muscles
quadriceps, gluteus maximus, calves
Also working
deltoids, core
Movement
Jumping into an X shape from a quarter squat
Low-impact swap
star step, reaching one arm and leg out

How to do a star jump

Stand with your feet together and your arms resting at your sides. Lower your body into a quarter squat to prepare for the jump.

  1. Push through your feet to jump explosively straight up into the air.
  2. Extend your arms and legs outward simultaneously to form an X shape with your body.
  3. Keep your core tight while you are in the air.
  4. Bring your arms and legs back together quickly before you land.
  5. Land softly on the balls of your feet and immediately drop back into a quarter squat.

Form cues

  • Explode upward from the squat.
  • Form a wide X in the air.
  • Land softly with bent knees.
  • Brace your core throughout the jump.

Common mistakes

  • Landing with straight legs. Always bend your knees as your feet hit the floor to absorb the impact.
  • Flailing your arms. Move your arms with control to engage your deltoids and maintain balance.
  • Incomplete X shape. Fully extend your arms and legs outward at the peak of your jump.
  • Looking down at the floor. Keep your chest up and your eyes looking straight ahead to protect your posture.
  • Pausing between reps. Use the landing of one jump as the loading phase for the next to keep the movement fluid.

Easier and harder versions

Easier

  • star step, reaching one arm and leg out
  • Perform the movement at a slower pace to reduce the cardiovascular demand.
  • Reduce the depth of the initial squat to decrease the explosive force required.

Harder

  • Jump higher to increase the explosive demand.
  • Increase the speed of your repetitions to challenge your cardiovascular system.

Using it in intervals

Incorporate the star jump into your high-intensity intervals to push your cardiovascular limits and build explosive lower body strength. Because this movement requires significant energy, place it early in your circuit when your legs are fresh. As you get tired, focus heavily on your landing mechanics. It is better to slow your pace and perform fewer repetitions than to risk joint pain by landing on stiff knees. Maintain a strong core to keep your form intact during maximum effort.

Formats that suit this move: Tabata Workout, 30/30 Intervals.

Impact note. This move involves jumping. If impact bothers your knees, ankles, back or pelvic floor, use the low-impact swap: star step, reaching one arm and leg out.

Similar moves

When to stop and see a doctor

  • Sharp pain in your knees or ankles upon landing.
  • Sudden lower back pain during the jump.
  • Dizziness or a feeling of faintness while jumping.
  • A popping sensation in your calf muscles.

This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.

How this page was made. Exercise data (impact, level, equipment, muscles) was compiled by our editors as a general anatomy and coaching guide. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.