Legs · Bodyweight
Cross Jump Jack
How to do the cross jump jack, 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
- Carry
- Mechanic
- Compound
How to do it
Start standing with feet together and arms at your sides. Jump up and cross one foot in front of the other while crossing your arms in front of your chest, then jump again and uncross, alternating which foot and arm lead each rep. Keep a light, quick rhythm on the balls of your feet.
- 1Calves driving quick, springy jumps off the balls of your feet
- 2A soft knee bend absorbing each landing
- 3A steady rhythm and coordination between the arm and foot crosses
Common mistakes
- Landing heavily or jumping higher than you need to
- Letting the knees collapse inward on landing
- Losing the rhythm and rushing the crossover
Muscles worked
The cross jump jack mainly works the calves, with the quads, hamstrings, and adductors assisting.
- CalvesPrimary
- QuadsSupport
- HamstringsSupport
- AdductorsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
- Front DeltsMinor
- Side DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the cross jump 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.