Star Jump
Star Jump is a plyometric power – airborne arm and leg opening exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Deltoid
- Exercise type
- Plyometric power – airborne arm and leg opening
Exercise technique
- Stance
Stand with feet shoulder-width apart and arms at your sides.
- Prepare
Lower into a half squat to load your hips and knees.
- Takeoff
Push the ground strongly with both feet.
- Star
Open your arms and legs away from your torso in the air.
- Gather
Bring your limbs back toward your torso before approaching the ground.
- Land
Place your feet down at a comfortable starting width.
- Absorb
Bend your knees and hips while keeping your torso balanced to prepare for the next repetition.
Key technique points
- Rise first, then open sideways.
- Gather your legs before landing.
- Track your knees with your feet.
- Open your arms within a comfortable shoulder range.
- Aim for a quiet landing.
- Reestablish balance every repetition.
Common mistakes
Landing with legs spread
Do not touch down before gathering your feet for landing.
Turning it into a jumping jack
Do not replace airborne limb opening with a wide landing.
Stiff knees
Do not finish landing without bending your legs.
Folding forward
Do not close your chest toward your knees in the air.
Straining the shoulders
Do not swing your arms backward to an angle you cannot control.
Continuing while fatigued
Do not continue a series after gathering timing deteriorates.
Frequently asked questions
Star Jump: why is “Landing with legs spread” a mistake?
Do not touch down before gathering your feet for landing.
Star Jump: why is “Turning it into a jumping jack” a mistake?
Do not replace airborne limb opening with a wide landing.
Star Jump: why is “Stiff knees” a mistake?
Do not finish landing without bending your legs.
Star Jump: why is “Folding forward” a mistake?
Do not close your chest toward your knees in the air.
Star Jump: why is “Straining the shoulders” a mistake?
Do not swing your arms backward to an angle you cannot control.
Star Jump: why is “Continuing while fatigued” a mistake?
Do not continue a series after gathering timing deteriorates.
What should I focus on when doing Star Jump?
Rise first, then open sideways. Gather your legs before landing. Track your knees with your feet. Open your arms within a comfortable shoulder range. Aim for a quiet landing. Reestablish balance every repetition.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.