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Jumping jack

A jumping jack is a calisthenic exercise performed by jumping from a standing position with the feet together and arms at the sides to a position with the legs spread wide apart and arms extended overhead, then reversing the movement to return to the starting position. This full-body plyometric movement combines aerobic and resistance training to elevate heart rate, enhance coordination, and engage multiple muscle groups including the legs, core, shoulders, and arms.^[1] The exercise derives its name from a traditional wooden toy featuring a jointed figure—often depicting a clown or soldier—that "jumps" or dances when strings attached to its limbs are pulled, mimicking the motion of spreading and contracting arms and legs; such toys originated in ancient Egypt and became popular across Europe in the 19th century.^[2] In the United States, jumping jacks were adapted for military physical training in the late 1800s by General John J. Pershing, a Missouri native nicknamed "Black Jack," who introduced the drill to cadets at West Point to build endurance and discipline.^[2] Pershing's version emphasized rhythmic jumping in formation, and the exercise later spread through U.S. Army routines during World War I.^[3] Fitness icon Jack LaLanne further popularized jumping jacks in the mid-20th century through his television programs and books, incorporating them into home workouts as a simple, equipment-free cardio option.^[3] Jumping jacks offer numerous health benefits, including improved cardiovascular fitness, increased bone density, better agility, and calorie burning—typically 10-15 calories per minute depending on intensity and body weight—making them a staple in warm-ups, HIIT routines, and general conditioning programs.^[4] On July 10, 2014, Missouri designated the jumping jack as the state's official exercise via Revised Statutes §10.115, honoring Pershing's legacy and promoting physical activity among residents.^[2] Beyond the exercise, "jumping jack" also denotes a classic ground-based firework that spins erratically and emits colorful sparks while "jumping" across surfaces, a novelty item dating back to at least the mid-20th century.^[5] In construction, it refers to a vibratory rammer or plate compactor, a machine invented in 1930 by Hermann Wacker for soil compaction in trenches and foundations, known for its jumping action that delivers high-impact force.^[6]

Overview and History

Definition

A jumping jack is a full-body aerobic exercise that involves simultaneous movements of the arms and legs, performed by starting in a standing position with the feet together and arms at the sides, then jumping to spread the feet wider than hip-width apart while raising the arms overhead, and returning to the starting position.^[7] Classified as both a plyometric exercise, which combines explosive jumping with resistance elements to build power, and a cardiovascular activity that elevates heart rate, the jumping jack is commonly incorporated into warm-up routines, high-intensity interval training (HIIT) sessions, or as a standalone conditioning drill.^[4]^[8] The exercise derives its name from the 19th-century children's toy known as a jumping jack, a marionette figure whose limbs extend outward when a string is pulled, a motion later mimicked by the exercise, with the term first documented in 1921.^[9] In the US military, it is referred to as the side-straddle hop.^[10]

Origins and development

The term "jumping jack" for the exercise derives from a longstanding children's toy, a jointed wooden puppet with arms and legs that flap outward when a string is pulled, originating in ancient Egyptian mechanical figures and gaining popularity in 19th-century Europe through printed imagery and peddler sales.^[11] This playful device predates the fitness movement and inspired the name for the calisthenic maneuver due to its similar arm-and-leg spreading motion.^[10] The exercise is popularly attributed to U.S. Army General John J. Pershing, who as a cadet at West Point in the late 1880s is said to have adapted the movement for military training to enhance soldiers' agility, endurance, and coordination.^[2] While a legend claims it originated as a hazing technique, this is apocryphal, and the term for the exercise dates to 1921.^[9] It became a standard military calisthenic by the early 20th century.^[12] Throughout the 20th century, jumping jacks entered physical education curricula in schools and military programs, promoting basic fitness amid growing emphasis on youth health initiatives.^[13] Their mainstream adoption accelerated in the mid-20th century through television, particularly via fitness pioneer Jack LaLanne's show (1951–1985), where he demonstrated the exercise to home audiences, establishing it as an accessible cardio staple.^[14] By the 1980s, jumping jacks evolved into a core element of aerobics amid the fitness boom, prominently featured in Jane Fonda's workout videos, which sold millions and introduced the exercise to suburban households as part of rhythmic, group-style routines.^[15] In contemporary fitness, they have integrated into high-intensity interval training (HIIT) protocols, valued for their full-body engagement in short, intense bursts to elevate heart rate and metabolic demand.^[16]

Technique and Safety

Basic execution

To perform a standard jumping jack, begin in the starting position by standing tall with your feet together and arms relaxed at your sides, while engaging your core muscles and maintaining a neutral spine to ensure proper alignment and stability.^[17]^[18] From this position, execute the movement sequence by jumping your feet outward to a width slightly wider than your shoulders, simultaneously raising your arms overhead; then, jump your feet back together while lowering your arms to your sides in a controlled manner, returning to the starting position.^[1]^[19] Repeat this sequence rhythmically. Maintain steady, even breathing throughout—inhaling as your arms rise and exhaling as they lower—to support oxygen flow and endurance.^[20] For pacing, beginners should aim for 10-20 repetitions per set or 30-60 seconds of continuous movement, allowing for gradual buildup without fatigue.^[21]^[22] No equipment is required for jumping jacks, though they can be performed barefoot or in supportive athletic shoes on a soft surface to promote comfort and joint protection.^[23]^[24]

Common errors and precautions

One frequent mistake during jumping jacks is locking the knees upon landing, which places excessive pressure on the knee joints and can lead to injury.^[25] Another common error involves uneven synchronization between arm and leg movements, where the limbs do not open and close in unison, reducing the exercise's effectiveness and increasing strain on the body.^[26] Arching or collapsing the lower back, often due to poor core engagement, can cause unnecessary stress on the spine and lead to discomfort or injury over time.^[27] Landing heavily on the heels instead of the midfoot or balls of the feet transmits excessive shock to the ankles, knees, and hips, heightening the risk of joint irritation.^[28] To prevent these issues, performers should warm up with dynamic stretches, such as arm circles or leg swings, to prepare the muscles and joints for impact.^[29] Individuals with pre-existing joint problems, such as knee or ankle conditions, should avoid standard jumping jacks or modify them to reduce stress, as the plyometric nature of the exercise can exacerbate issues in the lower body.^[4] Consulting a physician is recommended before incorporating jumping jacks into a routine, particularly for those with chronic conditions or limited mobility.^[4] Progressing gradually—starting with fewer repetitions and building endurance—helps prevent overuse injuries like shin splints or muscle strains.^[4] For accessibility, modifications include seated jumping jacks, where the individual remains in a chair and alternates opening and closing the legs while raising arms overhead, suitable for those with mobility limitations or balance concerns.^[30] Wall-supported versions involve standing near a wall for balance and stepping side-to-side instead of jumping, minimizing joint impact while maintaining the movement pattern.^[4] Emphasizing soft landings by bending the knees slightly upon impact absorbs shock more effectively, protecting the joints from undue stress during repeated executions.^[31]

Health Benefits

Physical advantages

Jumping jacks elevate heart rate significantly, providing a cardiovascular workout that enhances endurance and aerobic capacity. As a high-intensity aerobic exercise, performing jumping jacks increases oxygen consumption, which can improve VO2 max over time with regular practice, thereby reducing the risk of cardiovascular disease.^[4] This elevation supports better overall heart and lung function, making it an effective option for building stamina without equipment.^[32] The exercise engages multiple muscle groups across the body, promoting strength and toning. Primary muscles targeted include the lower body—such as the quadriceps, glutes, and calves—which drive the jumping motion and provide explosive power. The core muscles, including the abdominals, activate for stability during the repetitive jumps, while the upper body, particularly the shoulders and deltoids, works through the arm swings to enhance upper-body endurance and definition.^[1]^[32]^[33] Incorporating jumping jacks into routines aids weight management by boosting metabolism and promoting fat oxidation, especially when performed in high-intensity intervals. This leads to an approximate calorie burn of 10-15 kcal per minute for an average adult, depending on body weight and intensity, contributing to a caloric deficit when combined with a balanced diet.^[34]^[1] As a weight-bearing activity, jumping jacks help improve bone health by stimulating bone remodeling and increasing bone mineral density.^[35]

Coordination and mental effects

Jumping jacks promote enhanced coordination and balance by engaging bilateral movements that synchronize the upper and lower body, thereby improving proprioception—the body's ability to sense position and movement in space. This rhythmic, full-body exercise requires simultaneous arm swings and leg jumps, fostering neural pathways for better motor control and reducing coordination deficits observed in various populations. Studies assessing bilateral coordination tasks, such as those involving jumping jacks, demonstrate improvements in symmetrical and reciprocal movements, which contribute to overall athleticism and functional daily activities.^[36] In terms of balance, regular practice of jumping jacks strengthens stability through dynamic weight shifts. By integrating cardiovascular demands with these coordinative elements, jumping jacks support neuromuscular efficiency without isolating specific muscle groups. On the mental health front, jumping jacks, as an aerobic activity, trigger the release of endorphins—natural mood elevators—that alleviate stress and anxiety through rhythmic, repetitive motion. This endorphin surge, combined with reduced cortisol levels, positions the exercise as an accessible form of stress management, akin to other moderate aerobic routines.^[37] The structured pattern of the movement can also serve as a mindfulness practice, promoting emotional regulation by diverting focus from stressors to bodily awareness.^[38] Cognitively, jumping jacks enhance focus and rhythm awareness, with research indicating that short bouts of high-intensity exercises like jumping jacks improve verbal comprehension and error-monitoring in children, potentially benefiting physical education programs or neurodiverse individuals seeking sensory integration support.^[39] These effects stem from increased cerebral blood flow and neurotrophic factors during aerobic activity, aiding attention and executive function.^[40] Consistent long-term practice of jumping jacks leads to better sleep quality and sustained energy levels, as aerobic exercises regulate sleep architecture and mitigate fatigue through enhanced metabolic recovery.^[41] Over time, this contributes to improved vitality and resilience against daily stressors, with combined aerobic routines showing superior outcomes in energy enhancement compared to sedentary baselines.^[42]

Variations

Low-impact options

Low-impact modifications of the jumping jack provide accessible alternatives to the standard form, which involves simultaneous jumping of the feet outward while raising the arms overhead, by minimizing joint stress and reducing the need for explosive movements. These variations are particularly useful for beginners, individuals with joint concerns, or those in rehabilitation settings, allowing participation without compromising the exercise's core benefits of elevating heart rate and engaging multiple muscle groups.^[4] Step jacks, also known as modified jumping jacks, replace the jumping motion with alternating steps to lessen impact on the knees and ankles. To perform step jacks, begin standing with feet together and arms at the sides; step the right foot out to the side while simultaneously raising the right arm overhead toward the opposite corner, then step the left foot out while raising the left arm similarly, before returning both feet and arms to the center. Alternate sides for 5 repetitions per side, maintaining a steady rhythm to build coordination and cardiovascular endurance.^[4] Half jacks further reduce intensity by isolating either the lower or upper body movements, making them suitable for gradual introduction to the exercise. In one variation, stand with feet hip-width apart and arms at the sides; raise one arm out to the side while tapping the same-side foot laterally on the floor, then return to the starting position before repeating with the opposite arm and foot. This unilateral approach targets the calves, shoulders, and core while allowing for controlled pacing and easier recovery between repetitions.^[43] Seated jumping jacks adapt the movement for those unable to stand, such as seniors or individuals in rehabilitation, by focusing solely on arm motions from a stable seated position. Sit at the front edge of a chair with feet flat on the floor; extend the arms out to the sides and legs slightly apart if possible, mimicking the jumping jack spread, then bring the arms overhead while drawing the legs back together before returning to the start. Perform 10 repetitions to promote upper body circulation and heart rate elevation without weight-bearing stress.^[44] For progression, beginners should start with 5-10 repetitions of these low-impact variations at a slow pace to assess tolerance and form, gradually increasing to two sets of 10 or more as strength and endurance improve, eventually transitioning toward full jumping jacks. These options are ideal for gentle warm-ups in low-intensity cardio routines or adaptive fitness programs.^[4]

Advanced progressions

Advanced progressions of jumping jacks intensify the exercise to enhance power, speed, and endurance, building on the foundational movement by incorporating explosive elements, deeper ranges of motion, and unilateral challenges suitable for intermediate to advanced fitness levels. These variations target greater muscle activation and cardiovascular demand, often used in high-intensity interval training (HIIT) to improve athletic performance and metabolic conditioning.^[45] Power jacks elevate the standard jumping jack through explosive jumps, featuring a deeper squat on landing and higher arm claps overhead to emphasize plyometric power in the lower body and core. This variation recruits fast-twitch muscle fibers in the glutes, quadriceps, and calves, promoting explosive strength while increasing heart rate for improved anaerobic capacity. Perform by starting in a quarter squat, then jumping feet wide with arms raised and clapping above the head, landing softly in a deeper squat before exploding upward again.^[46] Squat jacks modify the jump by adding a full squat at the wide-stance position, shifting emphasis to the lower body for enhanced glute activation and quad endurance. The squat component increases time under tension, boosting lower-body power and stability while maintaining the upper-body arm swing for full coordination. To execute, jump feet out to a wide stance, lower into a squat with knees tracking over toes, then drive through the heels to jump back to start, keeping the core engaged throughout.^[47]^[48] Star jumps amplify range of motion with a wider leg spread and pointed toes upon landing, forming a star-like shape that challenges hip mobility and increases the exercise's intensity over traditional jumping jacks. This progression demands greater explosive force from the legs and improves overall dynamic balance, making it ideal for building speed and coordination in athletic routines. Begin from a crouched position, explode upward spreading arms and legs wide with toes pointed, then absorb the landing by bending knees softly.^[49] Split jacks introduce unilateral leg work by alternating a forward-back scissor kick or lunge during the jump, rather than side-to-side, to target balance, hip flexors, and each leg independently for improved stability and agility. This variation heightens the challenge to core stabilizers and enhances proprioception, useful for sports requiring quick directional changes. Jump while splitting one leg forward and the other back, arms crossing overhead or clapping at sides, then switch legs mid-air on the return jump.^[50]^[51] To integrate these progressions into fitness routines, incorporate them into HIIT circuits, such as performing 30 seconds of work followed by 10 seconds of rest for 4-8 rounds, alternating variations to sustain elevated heart rates and track improvements through increased reps or faster execution times. This approach maximizes endurance gains and caloric expenditure while allowing progressive overload.^[52]^[53]

Records

Individual performance records

The Guinness World Record for the most jumping jacks completed in one minute by a male is 136, achieved by Binod Thapa from Nepal in Kathmandu on July 28, 2023.^[54] For females, the record stands at 132 jumping jacks in one minute, set by Melanie Bemis from the United States in Stanley, Idaho, on May 7, 2021.^[55] These speed-based feats highlight elite cardiovascular endurance and coordination, often enabled by advanced progressions such as optimized arm-leg synchronization. In terms of volume, the record for the most jumping jacks in one hour is 4,754, accomplished by Luis Portela from Panama in Panama City on July 4, 2021.^[56] For longer endurance, Logash K from India set the male record of 21,420 jumping jacks in 12 hours in Chennai, Tamil Nadu, on February 10, 2024.^[57] Elite performers can complete 100 jumping jacks in under one minute, aligning with the one-minute pace of approximately 2.2 seconds per repetition at record levels. Guinness World Records requires continuous motion without pauses or rest breaks, with each jack consisting of a full jump from feet together to feet apart while opening and closing the arms overhead.^[54] Attempts must be verified by official witnesses, video footage, and adherence to standardized form to ensure accuracy and prevent injury-related disqualifications. These individual records are frequently pursued in structured fitness events or charity marathons, where participants train through progressive overload to build stamina and minimize fatigue.^[56]

Group and event-based records

Group and event-based records for jumping jacks highlight collective efforts in fitness challenges, often tied to charity, awareness campaigns, or competitive events involving synchronized or cumulative performances by multiple participants. The largest officially verified simultaneous performance occurred on March 22, 2011, when 20,425 individuals from the Boys & Girls Clubs of America across 362 locations in the United States completed star jumps (an equivalent term for jumping jacks) for two consecutive minutes, setting a Guinness World Record for the most people star jumping at multiple venues.^[58] In a single-venue context, the record stands at 2,251 participants, achieved by the organization Mistrzostwo Świata W Pomaganiu during a charity event in Karczew, Poland, on September 30, 2018.^[59] Endurance events involving groups have also produced notable achievements, such as the record for the most jumping jacks performed by a team in one hour, totaling 282,860 repetitions by 500 students at Greenview Secondary School in Singapore on an unspecified date in the 2010s.^[60] Post-2020 charity drives, particularly those promoting health awareness amid the COVID-19 pandemic, have included virtual group challenges; for instance, 170 people participated in an online simultaneous jumping jacks event organized by Narayanan N in India on November 14, 2021, recognized by Guinness as the most people performing jumping jacks online simultaneously.^[61] In competitive formats, jumping jacks serve as accessible scaling options in high-profile events like the CrossFit Open, where they substitute for more advanced movements such as double-unders; for example, in the 2024 Open Workout 24.2, participants could perform jumping jacks in place of rope jumps to complete rounds alongside rowing and deadlifts.^[62] Similarly, since the 2010s, jumping jacks—often termed side-straddle hops—have been a staple in military physical training programs, including U.S. Army boot camp routines and preparatory drills for fitness tests, emphasizing endurance and coordination in group settings.^[63] These records, tracked by organizations such as Guinness World Records and the World Record Academy, underscore jumping jacks' role in fostering community fitness and large-scale participation for motivational and philanthropic purposes.^[64]

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Feb 26, 2024 · Finish the round by completing 50 single-unders or jumping jacks. Continue the sequence of row, deadlift, and single-under or jumping jack ...
[70]
The Exercises You Should Be Doing for a Strong Core | Military.com
Sep 15, 2025 · Arm haulers are basically horizontal jumping jacks to work the shoulders in a full range of motion. ... Military Fitness Fitness Tactical Fitness ...
[71]
Most people star jumping simultaneously: Boys & Girls Clubs sets ...
Mar 25, 2011 · The Guinness world record for the most star jumps in one minute is 61 and was achieved by Ashrita Furman (USA) at the Panorama Café in Jamaica, ...