Star Jump
How to do the Star Jump with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings, Shoulders
Body Only
How to do the Star Jump
- 1
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
- 2
To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
- 3
As you land, bring your limbs back in and absorb your impact through the legs.
Log it, see it on your body.
Every Star Jump set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Star Jump fits
The Star Jump shows up in training built around a specific goal. See how it fits:
More quads exercises
Star Jump: common questions
What muscles does the Star Jump work?
The Star Jump primarily works the Quads. It also recruits the Calves, Glutes, Hamstrings and Shoulders as supporting muscles.
Is the Star Jump suitable for beginners?
Yes. The Star Jump is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Star Jump?
None. The Star Jump is a bodyweight exercise, so you can do it without any equipment.
Is the Star Jump a compound or isolation exercise?
The Star Jump is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Star Jump with correct form?
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. Follow the full step-by-step above for the complete movement.
Log your Star Jump sets, free.
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