Legs · Bodyweight
Jack Jump
How to do the jack jump, 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
- Squat
- Mechanic
- Compound
How to do it
Start standing with feet together and arms down. Jump your feet out wide while raising your arms overhead like a jumping jack, then jump back to the start. Stay light and bouncy on the balls of your feet.
- 1Feel your calves spring you off the floor each rep
- 2Keep a light, quick bounce and steady rhythm
- 3Land soft with a small knee bend
Common mistakes
- Don't land heavy or stomp your feet
- Avoid jumping excessively high; keep it quick
- Don't hold your breath; stay relaxed
Muscles worked
The jack jump mainly works the calves, with the quads and hamstrings assisting.
- CalvesPrimary
- QuadsSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
- GlutesMinor
- Front DeltsMinor
- Side DeltsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the jack jump 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.