How many reps of the star jump should a beginner do?

Start with 3 sets of 8 to 10 explosive jumps, resting a full minute between sets so every rep stays powerful rather than sloppy. Once the reps stay clean and quick throughout, shorten the rest between sets instead of only adding more reps.

How do I make the star jump easier or harder?

Reduce the range by opening the arms and legs only partway, or drop the jump entirely and just reach into the star shape from standing, to make it easier. To make it harder, jump higher, hold the wide shape a beat longer in the air, or increase the set count.

What is the star jump good for, and when should you choose a lower-impact option?

It delivers explosive leg power and a quick cardio hit while opening the hips and shoulders, making it a solid conditioning and general-athleticism move. It is a poor choice on a hard, unforgiving surface or for anyone with knee sensitivity, since every rep is a full jump landing rather than a low-impact step.

Beginner

Star Jump

The star jump takes a simple vertical jump and turns it into a full-body burst by flinging the arms and legs out wide at the top before snapping them back to land. It builds explosive leg power and a quick cardio hit while opening the hips and shoulders. Unlike the steady rhythm of jumping jacks, each star jump is a maximal, springy effort, so keep the landings soft and controlled.

Equipment: Body Weight
Body part: Quads, Shoulder
Type: Cardio, Plyometric
Browse by muscle: Rectus Femoris, Vastus Lateralis, Gluteus Maximus, Deltoid Middle
Browse by movement: Squat

How to do it

1
Stand tall with feet together and arms relaxed at your sides.
2
Dip into a quarter squat to load the legs.
3
Jump up explosively and spread the arms and legs out wide into a star shape at the top.
4
Reach full extension in the air with the body stretched open.
5
Pull the limbs back in and land softly with the feet together and knees bent.
6
Absorb the landing, reset, and repeat with a springy, controlled rhythm.

Tips

Bend the knees to absorb each landing rather than coming down on stiff legs.
Reach the arms and legs fully wide at the peak so you get the full range of the movement.
Chase clean, powerful jumps over a high rep count, and slow down if your landings get sloppy.

Variations

Common mistakes

The dip before each jump gets skipped entirely, so the jump launches from a standing start instead of loading the legs first.
The arms and legs open at different times instead of together, so the star shape never fully forms before the pull-back starts.
Landing with the feet apart instead of back together leaves the next rep starting from an uneven base.
The chest caves forward on the landing instead of staying tall, rounding the upper back right as the legs are absorbing the impact.
Rushing straight into the next rep without a reset lets fatigue creep into the landing mechanics rep after rep.

Frequently asked

How many reps of the star jump should a beginner do?: Start with 3 sets of 8 to 10 explosive jumps, resting a full minute between sets so every rep stays powerful rather than sloppy. Once the reps stay clean and quick throughout, shorten the rest between sets instead of only adding more reps.
How do I make the star jump easier or harder?: Reduce the range by opening the arms and legs only partway, or drop the jump entirely and just reach into the star shape from standing, to make it easier. To make it harder, jump higher, hold the wide shape a beat longer in the air, or increase the set count.
What is the star jump good for, and when should you choose a lower-impact option?: It delivers explosive leg power and a quick cardio hit while opening the hips and shoulders, making it a solid conditioning and general-athleticism move. It is a poor choice on a hard, unforgiving surface or for anyone with knee sensitivity, since every rep is a full jump landing rather than a low-impact step.

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