Jumping Jacks
Jumping Jacks trains 5 of the 18 muscle groups Full Coverage tracks: Calves 75%, Quads 45%, Glutes 35%, Hamstrings 20%, Abs 15%.
How to do it
- Stand tall with your feet together and arms at your sides.
- Jump your feet out wide and sweep your arms overhead at the same time.
- Let your hands meet, or nearly meet, above your head.
- Jump your feet back together as your arms come back down.
- Keep it continuous and rhythmic - this is conditioning, not a jump for height.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Calves 75%
- Quads 45%
- Glutes 35%
- Hamstrings 20%
- Abs 15%
How it compares
Compared with the Jump Rope, it loads Glutes 35 points higher, Hamstrings 20 points higher, Forearms 20 points lower. It needs Bodyweight where the other uses Jump rope. Compared with the Donkey Calf Raises, it loads Quads 45 points higher, Glutes 35 points higher, Hamstrings 20 points higher.
Other ways to train this
Other exercises for the Calves
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage