Legs · Bodyweight
Jumping Jack
How to do the 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
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Start standing with feet together and arms at your sides. Jump your feet out wide while raising your arms overhead, then jump back to the start. Keep a steady, springy rhythm throughout.
- 1Stay light and springy on the balls of your feet
- 2Feel your shoulders and calves working the rhythm
- 3Keep a steady, even cadence in and out
Common mistakes
- Don't land flat-footed or heavy on your heels
- Avoid letting your arms only go halfway up
- Don't let your knees buckle inward on landing
Muscles worked
The jumping jack mainly works the calves, with the side delts, quads, glutes, and adductors assisting.
- CalvesPrimary
- Side DeltsSupport
- QuadsSupport
- GlutesSupport
- AdductorsSupport
- Upper TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- HamstringsMinor
- Front DeltsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the 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.