Plyometrics

Star Jump

The star jump is a beginner plyometrics exercise for your quads, using just your body weight.

Main muscles
Quads
Also works
Calves, Glutes, Hamstrings, Shoulders
Equipment
Body weight
Level
Beginner
Star Jump, starting position
Start
Star Jump, end position
Finish

How to do it

  1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
  2. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
  3. As you land, bring your limbs back in and absorb your impact through the legs.

Alternatives to the star jump

Bodyweight squat Body weight Reverse lunge Body weight Wall sit Body weight Mountain Climbers Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells