Star jump

Category

Plyometrics

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Gastrocnemius, Soleus, Deltoids, Rectus Abdominis, Obliques

How to do it

1. Stand with your feet together and your arms by your sides, maintaining an upright posture.
2. Bend your knees slightly and lower into a half-squat position to prepare for the jump.
3. Explosively jump upwards, spreading your legs out to the sides and extending your arms overhead to form a star shape in mid-air.
4. Land softly with your feet together and your arms by your sides, immediately bending your knees to absorb the impact. Repeat the movement for the desired number of repetitions.

Form tips

• Focus on using your leg muscles to generate the jump, avoiding excessive strain on your knees.
• Ensure your knees are slightly bent as you land to absorb the impact and prevent injury.
• Start with smaller jumps to perfect your form before increasing the height.