Legs · Bodyweight
Star Jump
How to do the star jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Plyometric
How to do it
Stand with your feet shoulder-width apart. Bend your knees and hips to load, then explode upward, extending through your ankles, knees and hips. Land softly with knees slightly bent to absorb the impact.
- 1Begin in a small squat and explode upward, spreading your arms and legs wide like a star; you should feel your glutes, quads, and shoulders working
- 2Land softly with knees slightly bent and immediately transition into the next jump
- 3Maintain a brisk pace to elevate your heart rate and build power
Common mistakes
- Don't land with stiff legs or flat feet, absorb the landing through a bent knee
- Avoid letting your knees collapse inward or your arms flop limply
- Don't hunch your shoulders or look down; stay tall throughout
Muscles worked
The star jump mainly works the quads, with the glutes, lower back, hamstrings, and calves assisting.
- QuadsPrimary
- GlutesSupport
- Lower BackSupport
- HamstringsSupport
- CalvesSupport
Kovo programs the star 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.