Legs · Bodyweight
Half to Full Jumping Jack
How to do the half to full jumping 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
- Isometric
- Mechanic
- Compound
How to do it
Start with feet together and arms down. Perform a half jumping jack by raising your arms only to shoulder height as your feet hop out, then on the next rep go to a full jack with arms overhead. Alternate between half and full reps in a continuous rhythm.
- 1Feel your shoulders and calves work as you hop and raise your arms
- 2Stay light and springy through your ankles on each jump
- 3Keep a steady bounce as you switch between half and full reps
Common mistakes
- Don't land flat-footed or with locked knees
- Avoid letting your arms get sloppy on the half reps
- Don't hunch your shoulders as you raise your arms
Muscles worked
The half to full jumping jack mainly works the calves, with the side delts, upper traps, quads, glutes, front delts, adductors, and tibialis anterior assisting.
- CalvesPrimary
- Side DeltsSupport
- Upper TrapsSupport
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- AdductorsSupport
- Tibialis AnteriorSupport
- Mid TrapsMinor
- Lower AbsMinor
- HamstringsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
Kovo programs the half to full jumping 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.