Build Leg Strength with Star Jump

Star Jump

Rep Range

Time Based

Hints

Start in a semi-squat position with your heels together and toes pointed out slightly. Your posture should be slightly leaned forward with your hands hanging near your feet. As you initiate the movement, drive upwards jumping, simultaneously moving your arms and legs outwards as you would in a regular jumping jack. It's essential to make the transition from the jump into the squat smooth and controlled, landing softly back into the initial semi-squat position. Engaging your core throughout will aid in maintaining balance and ensuring proper form.

Common Mistakes

Avoid landing too abruptly or with a jarring motion, as this can put undue stress on your joints, particularly the knees and ankles. Ensure that when you return to the squat position, your knees track over your toes and don't collapse inward. Another common mistake is not achieving full arm and leg extension during the jumping jack portion of the movement.

Breathing

Inhale as you lower into the semi-squat stance and prepare to jump. Exhale powerfully as you burst upward into the jumping jack. Continue this rhythmic breathing pattern to maintain stamina and ensure efficient oxygen delivery to muscles.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae

Tertiary Focus Area

Chest