Quads
Star Jump
The Star Jump is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 17%, quads (vastus lateralis) 15% and calves (gastrocnemius) 13%.
How to do it
- Stand with feet together, arms by your sides.
- Dip into a quarter squat with the arms crossed in front of the body.
- Jump up explosively, spreading the arms and legs wide into a star shape.
- Bring the arms and legs back together before landing.
- Land softly with the feet together and sink into the next jump.
Tips
- Reach the widest star at the top of the jump.
- Close the legs early so you land with control.
- Keep the trunk tight so the body stays straight in the air.
Common mistakes
- Landing with the legs still wide apart.
- Landing on straight, stiff legs.
- Leaning forward in the air.
Muscles worked by the Star Jump
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The knees are pulled up in the air. Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.
Star Jump alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Star Jump work?
Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Star Jump good for beginners?
Yes. The Star Jump is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Star Jump?
For example the Frog Jump, Tuck Jump and Box Jump. They train mostly the same muscles.
How do you make the Star Jump harder?
Add weight or reps, or move on to the Frog Jump and Box Step Up Jump.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.