Exercise guide · Beginner · Cardio

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

The star jump (male) is a plyometric cardio exercise that involves jumping explosively while spreading the arms and legs out to form a star shape in the air. It targets the cardiovascular system and also engages the quadriceps, hamstrings, and calves.

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

How to do the star jump (male)

  1. Step 1: Stand with your feet shoulder-width apart and your arms by your sides.
  2. Step 2: Bend your knees slightly and jump up explosively.
  3. Step 3: As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body.
  4. Step 4: Land softly on the balls of your feet with your knees slightly bent.
  5. Step 5: 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.