How To Do Star Jumps Properly

Star jumps are a plyometric move and a squat variation. It involves jumping from a squat position into the air while extending both your arms and legs away from your body like a star.

Therefore, it is way more intense than the jumping jack. It is excellent for activating your upper and lower body muscle groups.

HOW TO DO STAR JUMPS

Here are the steps for performing the exercise.

How To Do Star Jumps

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  • Start by standing in quarter squatposition with your feet shoulder-width apart and your knees slightly bent. Your back should be flat and shoulders directly over your hips in a neutral head and neck position.
  • Push your feet into the ground then explosively jump into the air. As you jump, fully extend your arms and legs out to the side to form a star shape.
  • Now, as you bring back your limbs toward your body, try to land softly and under control. Your landing posture should resemble your jumping posture.
  • Keep your core tightened throughout the landing and let your hips and knees absorb the fees.
  • Repeat the move for the desired number of reps.

STAR JUMPS MUSCLES ENGAGED

QUADRICEPS

The quadriceps are large and muscles at the front of each thigh. The four heads of the quadriceps are the: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

They are responsible for extending of the knee, walking, standing up from a seated position and whatever requires you to straighten your legs.

GLUTEAL MUSCLES

The glutes are comprised of gluteus maximus, gluteus medius, and gluteus minimus. They make up the butt.

They are responsible for the extension of your hips. This makes them crucial for walking, running, and jumping.

HAMSTRINGS

The hamstrings are made up of the semitendinosus, semimembranosus, and biceps femoris muscles. They run down the back of each of leg.

These three muscles work together to allow the bending of your knees and extension of your hips. They are known as “biarticular” muscles as they act on two joints.

CALVES

The calves are made of the gastrocnemius and soleus muscles and are found on the backs of your lower legs. They are also responsible for walking, running and jumping by pulling your heels up to allow forward or vertical movement.

DELTOIDS

The deltoids cover the tops of your shoulder and are round and triangle in shape. Each comprises of the anterior, lateral, and posterior muscles that are responsible for raising your arms either out to your sides or above your head.

STAR JUMPS BENEFITS

IMPROVES CARDIO

The move is a high-intensity cardio move that builds endurance and improves the fitness of the heart and lungs. Therefore, you can incorporate the move as part of your high-intensity interval training (HIIT) routine.

This will not only increase your heart rate but also improve your cardiovascular health. Thus, improving your overall fitness level.

TOTAL-BODY STRENGTH AND POWER

As a total body workout, the exercise activates several body muscles like your hamstrings, hip flexors, and core while specifically honing strength and power through the lower body.

A HEALTHY BODY COMPOSITION

As a type of high-intensity interval training (HIIT), the exercise can help you with losing or maintaining weight. It is also more time efficient than other cardio exercise that require you to remain steady.

Also, the strengthening component of the exercise supports healthy levels of lean muscle mass.

STRONG BONES

As a plyometric exercise, by loading the body’s spine and legs, it reduces the risk of developing osteopenia or osteoporosis

CONVENIENCE

The exercise is a versatile and simple go-anywhere workout. You can include it in your home workout because all you need is efficient floor space.

STAR JUMPS ALTERNATIVES

JUMPING JACKS

Jumping jacks are easier to perform than star jumps as they use a lesser range of motion in your upper and lower body.

It targets and strengthens major lower body muscles like your glutes, hamstrings, quads, hips, calves, and shins. You develop even more power and strength by jumping higher and faster.

You can also make the move more challenging by using weights or by wearing a weighted vest to increase the intensity.

STAR JUMP BURPEES

This is an advanced variation of the star jumps. It involves adding a burpee movement between each repetition. It works similar muscles like the hamstrings, hip flexors, core, glutes, and quadriceps.

This is a versatile bodyweight exercise that should be included in your home workout routine.

WEIGHTED STAR JUMPS

If you want extra challenge, try bumping up the intensity by wearing ankle weights or holding a pair of light dumbbells during your star jump move.

Although, you need to be careful as adding weight to a plyometric exercise increases the stress on your joints.

STAR JUMPS MISTAKES TO AVOID

POOR SQUAT FORM

Do not arch your lower back or let your knees collapse toward each other while you do the squat. Address these squat mistakes as soon as you catch yourself doing them

A proper squat is the foundation of each jump as it helps engage the lower body.

LANDING WITH STIFF LEGS

Do not land with stiff legs as this can cause injury to your knees, ankles and lower back. Ensure that during landing, you fall onto the balls of your feet and lower back into the squat.

NOT USING YOUR ARMS

Do not fail to use your arms as that will not be the correct form. Simultaneously extend your arms to the side as you jump into the air. You can jump as high as possible by using your body’s vertical momentum.

RELAXING YOUR CORE

It is important that you stabilize your upper body as you land in the squat position. Engaging your core will provide this stability and prevent your chest from hitting your knees.

CONCLUSION

The star jump is a go to bodyweight exercise or warm-up. However, ensure you are using the perfect form to gain optimal results and prevent injury.

Otherwise, the benefits of this exercise are worth it. It will be a rising star in your workout routine if you choose to incorporate it.