Cross Jacks | Illustrated Exercise Guide

Primary muscles: Glutes, inner thighs, outer thighs
Secondary muscles: Legs, abs, shoulders
Equipment: No equipment

Cross Jacks Instructions

1. Stand straight with your feet shoulder-width apart and your arms up and extended out to the sides.
2. Jump up and cross your left leg in front of the right, and your left arm on top of the right.
3. Jump again and return to the starting position.
4. Repeat, and reverse the position of your arms and legs.

Proper Form And Breathing Pattern

Tighten your core, keep your knees and elbows loose, and maintain a smooth and steady breathing pattern. Land softly on the balls of your feet with your knees slightly bent, and keep your feet, hips, and knees in line.

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Exercise Benefits

The cross jacks is a cardio move that warms up the muscles and joints, activates all muscle groups, and keeps your heart rate up. This exercise also boosts your metabolism, improves muscle endurance, and promotes relaxation.

Cross Jacks Demonstration

Sets And Reps

Start slowly and add 1 or 2 sets of 12 to 16 repetitions to your warm up routines. To thoroughly warm up your body, pair the cross jacks with jumping jacks, criss cross crunches and mountain climbers.

Calories Burned

To calculate the number of calories burned doing the cross jacks, enter your weight and the duration of the exercise:

Related Warm Up Exercises

Try these other warm up exercises to increase your heart rate and prepare your body for a workout:
Standing criss cross crunches
Half squat jab cross
Fingertip to toe jacks
Scissor skier

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