Quads · Compound movement
Star Jump
A compound exercise for the quads, with the glutes, calves and shoulders working too. No equipment needed.
Working range
3–6reps
Progression: manual
- 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 one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Star Jump fits into hypertrophy and strength splits that prioritize quads volume.
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