Legs · Bodyweight
Criss Cross Jack
How to do the criss cross jack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Start with your feet apart and arms out, then jump and cross one foot over the other while crossing your arms in front, then jump back to the open position. Alternate which foot and arm cross on top, staying light on the balls of your feet.
- 1Your calves driving light, quick hops as you cross and open
- 2Your shoulders working as your arms cross and spread
- 3A steady, coordinated rhythm that keeps the cardio pace up
Common mistakes
- Do not land heavily or jump higher than needed; keep it light
- Do not let your feet tangle on the crossover; time it cleanly
- Do not stiffen your knees; absorb each landing softly
Muscles worked
The criss cross jack mainly works the calves, with the quads, hamstrings, side delts, and adductors assisting.
- CalvesPrimary
- QuadsSupport
- HamstringsSupport
- Side DeltsSupport
- AdductorsSupport
- Upper TrapsMinor
- Mid TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
- Front DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the criss cross jack 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.