Exercise guide · Beginner · Cardio

Jack Jump (Male): How to Do It & Muscles Worked

A dynamic bodyweight exercise that involves jumping with feet apart and arms overhead, then returning to the starting position. This movement elevates the heart rate and targets the cardiovascular system, with secondary emphasis on the quadriceps and calves.

Primary muscles
Not recorded
Secondary muscles
Quads , Calves
Equipment
Body Weight
Level · type
Beginner · Cardio
Demonstration of the jack jump (male)
Front view: muscles worked by the jack jump (male). Secondary: quads and calves.
Back view: muscles worked by the jack jump (male). Secondary: quads and calves.
Primary Secondary

How to do the jack jump (male)

  1. Step 1: Stand with your feet together and your arms by your sides.
  2. Step 2: Jump up, spreading your feet apart and raising your arms above your head.
  3. Step 3: As you land, quickly jump back to the starting position.
  4. Step 4: Repeat for the desired number of repetitions.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.