# Star Jump: how to do it

- Main muscles: cardio
- Also works: quads, side delts
- Equipment: bodyweight
- Level: intermediate
- 3D demo (side view): https://media.trainaq.com/exercises/star_jump/f5df8d7452/side-m-720.mp4

## Steps

1. Stand with feet shoulder width apart and knees slightly bent.
2. Drop into a part squat with your arms by your sides.
3. Jump straight up and spread your arms and legs into a star shape.
4. Bring your arms and legs back in and land softly with bent knees, ready for the next jump.

## Cues

- Explode up, make a big star.
- Close the star before you land.
- Land softly on the balls of your feet.

## Common mistakes

- Landing with straight legs: bend your knees as your feet touch down.
- Knees falling in: push them out over your toes when you squat and land.
- Landing with legs still wide: bring your feet back under your hips in the air.

## The version in our demo

Squat-and-explode star jump: from a part squat, jump straight up and spread the arms and legs into an X in the air, bring them back in, land softly into the next squat. Not the jumping jack (a separate exercise in the library).

## Starting position

Standing with feet shoulder width apart (30–40 cm), toes forward, knees slightly bent, arms relaxed at the sides with a slight bend at the elbows. Trunk tall, eyes forward.

## The movement

Bend the hips and knees into a part squat, arms swinging down and slightly back. Drive up hard through the feet and jump vertically; in the air, sweep the straight arms out and up to a V above the head and spread the straight legs out to the sides so the body forms an X. As you start to fall, bring the arms back to the sides and the legs back together under the hips, then land on the balls of the feet, rolling to the heels, knees bending to absorb the landing and flow into the next squat.

## Breathing

Breathe out on the jump, in on the landing and squat.

## Tempo

One jump cycle, 2 s: 0.7 s squat and drive, 0.6 s in the air (out and back in), 0.7 s landing and absorb.

## Form in numbers

- Take-off: hips and knees fully straight, ankles pointed.

## Sources

1. [Sportskeeda, "Star Jump 101: How to Do It Properly and Benefits Offered" (Divya Singh)](https://www.sportskeeda.com/health-and-fitness/star-jump-101-how-do-it-properly-benefits-offered)
2. [Healthline, "Guide to the 8 Best Plyometric Exercises to Try" (squat jumps; reviewed by Daniel Bubnis, NASM-CPT)](https://www.healthline.com/health/exercise-fitness/plyometric-exercises)

Source: https://trainaq.com/exercises/star-jump