Star jumps
An explosive jump from a squat, spreading arms and legs into a star shape.
How to do it
- Stand with feet shoulder-width apart and lower into a squat, hands in front of your chest.
- Push through your feet and jump up explosively.
- In the air, spread your arms and legs wide into a star shape.
- Bring your arms and legs back together before landing, keeping your torso braced.
- Land softly, from the toes to the whole foot, and absorb the impact straight into the squat.
- Work in timed intervals and rest between rounds until your breathing recovers.
Key technique cue
Explode out of a squat into a star shape, then land soft and controlled.
Common mistakes
- ✕ Hard landing on straight legs
- ✕ Knees collapsing inward on landing
- ✕ A shallow squat and a weak push-off
- ✕ Losing control of the torso and rounding the back
Benefits
- ✓ Raises the heart rate fast for interval work
- ✓ Builds explosive leg power
- ✓ Strengthens the core and improves coordination
Progression: from easier to harder
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Step 1 - Step 2 You are here
- Star jumps
About the exercise
Star jumps are a plyometric move: you drive up out of a squat, spread your arms and legs wide, and land softly back in the squat. They load the legs, glutes and core and raise the heart rate quickly. They suit interval blocks when you tolerate jumping well.
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