Legs · Bodyweight
Body Open Cross Feet
How to do the body open cross feet, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall with your feet together and arms at your sides. Jump up and split your feet wide apart, then jump again and cross one foot in front of the other, alternating which foot crosses on top. Swing your arms in time with the rhythm and stay light on the balls of your feet, landing soft on each jump.
- 1Feel your calves and legs spring you through each jump
- 2Stay light and quick on the balls of your feet
- 3Keep your core tight to control the open and cross
Common mistakes
- Do not land flat footed or heavy
- Avoid letting your knees cave in on landing
- Do not lose the rhythm; keep a steady bounce
Muscles worked
The body open cross feet mainly works the calves, with the quads, glutes, adductors, lower abs, obliques, hamstrings, hip flexors, and tibialis anterior assisting.
- CalvesPrimary
- QuadsSupport
- GlutesSupport
- AdductorsSupport
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the body open cross feet for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.