How to do the Jack Jump (male)
Jack Jump (male) is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Calves.
Jack Jump (male) demonstration · © GymiaFit
Jack Jump (male) at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Jack Jump (male) step by step
- 1Stand with your feet together and your arms by your sides.
- 2Jump up, spreading your feet apart and raising your arms above your head.
- 3As you land, quickly jump back to the starting position.
- 4Repeat for the desired number of repetitions.
Jack Jump (male) — questions
What muscles does the Jack Jump (male) work?
The Jack Jump (male) primarily targets the Cardiovascular System. It also recruits the Quadriceps, Calves as secondary movers.
What equipment do I need for the Jack Jump (male)?
None — the Jack Jump (male) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Jack Jump (male) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Jack Jump (male)?
Astride Jumps (male), Back And Forth Step, Bear Crawl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Jack Jump (male) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.