How to Do a Jumping Jack Right: Basic Move with Variations & Stretches

PDF download Download Article
Plus, learn about the incredible health benefits of a simple exercise
PDF download Download Article

You’ve likely done jumping jacks at least once in your life (probably as a kid), but did you know that they can be beneficial for your health at any age? Whether young or old, jumping jacks are the perfect addition to an exercise routine. Keep reading to learn how to do jumping jacks correctly and make them a bit easier or harder.

Jumping Jacks: Correct Form

Stand with your feet shoulder-width apart. Then, jump and press your feet out to the sides while bringing your hands up over your head (your body will make a kind of "X" shape). Jump again to bring your feet and arms back to the starting position. Repeat.

Section 1 of 4:

How to Do a Jumping Jack

PDF download Download Article
  1. Roll your shoulders back and relax. Keep your arms at your sides, and place your feet beneath your shoulders. Focus on keeping your hips over your heels and relax your pelvis. [1]
  2. With your feet shoulder-width apart, slightly bend your knees so you can hop. As you jump, open your legs wider than shoulder width and lift your arms overhead. [2]
    • To avoid injury, keep your joints loose. Don’t hold your arms or knees stick-straight; keep them slightly bent.
    Advertisement
  3. Press up off the floor to hop again. As you do this, bring your arms down and your feet back in beneath your shoulders. You should land in the position you started in. [3]
  4. The more jumping jacks you do, the more cardio you’ll perform! Keep jumping as a way to warm up before a workout or run, or simply do them for fun to get your heart pumping. [4]
    • Aim to do jumping jacks for 10 to 20 minutes for a cardio exercise.
    • Do jumping jacks for about 5 minutes if you’re warming up for a more intense workout.
    5. Advertisement
Section 2 of 4:

Jumping Jack Variations

PDF download Download Article
  1. This modified version of a jumping jack puts less pressure on the joints as it doesn’t involve jumping, making it great for those who may have pain in their knees or hips. To do a step-out jack, simply alternate between stepping a foot to the side for each “jump.” Raise your arms as you normally would when performing a jumping jack. [5]
  2. If you have an injury in your rotator cuff or just want to warm up, half jacks may be perfect for you! This modified version of jumping jacks is like the original, only you bring your arms halfway up. Perform a jumping jack and lift your arms to shoulder height before bringing them back down. [6]
    • Play around with how you lift your arms. Bring them up on the side like a traditional jumping jack, or bring them out in front of you.
    • This variation of jumping jacks puts less stress on the joints. [7]
  3. To really feel the burn of a jumping jack routine, hold dumbbells while you jump. Pick a weight that makes your body work harder while not messing up your jumping jack form (we suggest 2 to 5 pounds (0.91 to 2.27 kg) weights). Hold the weights in your hands and do the jumping jacks as normal. [8]
    • Lower or add more weight as you deem fit! You know your body best.
  4. Adding weight to your wrists and ankles can help you gain muscle and improve endurance. Strap on 2 to 5 pounds (0.91 to 2.27 kg) weights, and jump! Make your jumping jacks slower than usual to really activate your muscles. [9]
  5. To get more out of a jumping jack routine, try to perform them as quickly as possible. As soon as you land back on the ground, jump right back up. Give yourself a challenge by seeing how many you can do for a set amount of time.
    • Try to beat the jumping jack world record of 27,000 in a row! [10]
    6. Advertisement
Section 3 of 4:

Stretching After Jumping Jacks

PDF download Download Article
  1. Stretching is important in any exercise to avoid injury. Begin with a light shoulder stretch to gently start cooling down your muscles. Stand up straight and bring one arm overhead. Bend this arm down at the elbow and use your other hand to grab the same elbow. Gently pull it towards the opposite side. Repeat on the other side. [11]
    • Your muscles are warm after doing jumping jacks, making it the perfect time to stretch and help prevent injury. [12]
  2. Your hip flexors are one of the main muscles worked in jumping jacks. [13] To stretch them out, lay on the floor with your hands and knees touching the ground. Slowly move your knees away from each other while simultaneously walking your hands forward. Hold the stretch for 30 seconds at a comfortable point.
    • Prop your hands up on pillows or books if you need to. [14]
  3. Stretch your quadriceps . Stand up straight and bend one knee backward towards your butt. With your hand from the same side, grab the bent leg’s ankle or toes and push your foot as close to your butt as possible. Repeat with the other leg. [15]
    4. Advertisement
Section 4 of 4:

Health Benefits of Jumping Jacks

PDF download Download Article
  1. While jumping jacks may seem like a simple exercise, they have a lot of health benefits! Jumping jacks are an aerobic exercise that can elevate your heart rate and target lower body, upper body, and core muscles. [16] Along with this, they can also reduce stress levels and increase self-esteem. [17] Here’s a rundown of all the health benefits of jumping jacks:
    • Improved cardiovascular health
    • Strengthened lower body, upper body, and core muscles
    • Improved coordination and agility
    • Enhanced flexibility and mobility
    • Increased calorie burn
    • Improved cognitive function

Video

Expert Q&A

Search
Add New Question
  • Question
    How can I include jumping jacks in my exercise routine?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Try combining 1-3 minute intervals of jumping jacks with lower impact exercises like walking or jogging.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 14 Helpful 8
  • Question
    Is jumping rope better than jumping jacks?
    Dean Theriot
    Personal Trainer
    Dean Theriot is a Personal Trainer and the Owner of Timberline Fitness in Houston, Texas. With over 25 years of experience in the fitness industry, Dean specializes in personal, group, and sport-specific training. Dean holds a BS in Exercise Physiology from LSU. Dean combines resistance and cardiovascular training with pilates exercises for comprehensive workouts for his clients. His sport-specific training includes football, basketball, and baseball.
    Dean Theriot
    Personal Trainer
    Expert Answer
    In general, jumping rope will likely be a more intense workout than jumping jacks. Try incorporating jumping rope into your workout routine.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 1 Helpful 5
  • Question
    Can jumping jacks help lose belly fat?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Jumping jacks are very intense exercise for the entire body including the heart, so they burn a lot of calories. Burning calories burns fat. Mixing a lower intensity exercise, like walking, with sets of jumping jacks is effective for burning calories and fat.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 5 Helpful 13
See more answers
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Tips

      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      You Might Also Like

      How to
      Use an Elliptical Machine
      How to
      Improve Cardiovascular Fitness
      A Beginner's Guide to Planking: Learn How to Plank Longer and Strengthen Your Abs
      What Is the "Slim Thick" Body Type?
      How to
      Use a Treadmill
      How to
      Calculate Your Target Heart Rate
      How to
      Correctly Use a Stairmaster Machine
      How to
      Zumba
      How to
      Do a Cardio Workout on Exercise Bikes
      How to
      Be More Efficient at Work
      Advertisement

      References

      1. ↑ https://www.fitday.com/fitness-articles/fitness/exercises/are-jumping-jacks-an-efficient-exercise-technique.html
      2. ↑ https://www.shape.com/jumping-jack-variations-7089646
      3. ↑ https://www.shape.com/jumping-jack-variations-7089646
      4. ↑ https://experiencelife.com/article/the-art-of-the-warm-up/
      5. ↑ https://www.shape.com/jumping-jack-variations-7089646
      6. ↑ https://www.shape.com/jumping-jack-variations-7089646
      7. ↑ https://www.armyprt.com/strength_and_mobility_activities/half-jacks.shtml
      8. ↑ http://www.self.com/story/heres-how-to-choose-the-right-weights-when-strength-training
      9. ↑ https://caloriebee.com/fitness-equipment/ankle-and-wrist-weights
      1. ↑ http://abcnews.go.com/GMA/meet-ashrita-furman-holder-world-records/story?id=12627599
      2. ↑ https://www.fitday.com/fitness-articles/fitness/stretching/how-to-stretch-your-arms.html
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
      4. ↑ https://www.spotebi.com/exercise-guide/jumping-jacks/
      5. ↑ http://dailyburn.com/life/fitness/best-hip-stretches-relieve-tightness/
      6. ↑ http://www.sportsinjuryclinic.net/stretching-exercises/thigh-strain-stretching-exercises
      7. ↑ https://www.americansportandfitness.com/blogs/fitness-blog/the-top-10-benefits-of-jumping-jacks
      8. ↑ https://dcpsmentalhealth.org/15-exercises-that-can-improve-your-mental-health/
      9. ↑ Dean Theriot. Personal Trainer. Expert Interview. 22 January 2021.

      About This Article

      Article Summary X

      To perform jumping jacks, stand up straight with your shoulders back and your pelvis relaxed. Hold your arms at your side with your feet shoulder-width apart, then jump, spreading your legs slightly and extending your arms over your head. As you land, bring your arms back down to your sides. Repeat for 10-20 minutes depending on your experience level. Keep reading to learn how to vary your jumping jacks, like using dumbbells to make them more difficult!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 561,782 times.

      Reader Success Stories

      • MJ Harrison

        Nov 21, 2022

        "Been more years than I can remember (over 40) since my last real jumping jack. Needed the explanation with pics to ..." more
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement