Quads · Compound movement
Star Jump
A compound exercise that targets the quads with secondary work in glutes, calves, shoulders. Performed with bodyweight.
Primary muscle
Quads
Secondary muscles
Glutes, Calves, Shoulders
Equipment
Bodyweight
Difficulty
Advanced
How to perform the Star Jump
- Stand tall with the feet together and the arms in at the sides, core braced.
- Dip quickly into a small squat to load the legs.
- Explode straight up and spread the arms and legs out wide into a star shape at the peak of the jump.
- Bring the limbs back in before landing, touch down softly on the balls of the feet with bent knees, and reset before the next explosive rep.
Suggested working range: 3–6 reps. Default progression: manual.
Common mistakes
- •Spreading the limbs so late that they are still swinging out as you land, throwing off balance.
- •Landing hard and flat instead of touching down softly on the balls of the feet with bent knees.
- •Half-extending the arms and legs rather than driving them fully wide into the star shape.
- •Rushing rep after rep without a reset, so the jumps shrink and the landings get heavier.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Star Jump fits naturally into hypertrophy and strength splits that prioritize quads volume.
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