Fysiqal

Beginner

Jumping Jack

Compound exercise using bodyweight.
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Compound
Sides
Bilateral
Main plane
Multiplanar

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How to do the Jumping Jack

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip abductionprimary action

    Gluteus medius (prime mover, high emphasis); Gluteus minimus (synergist, moderate emphasis); Tensor fascia lata (synergist, moderate emphasis)

  • Shoulder abductionprimary action

    Medial deltoid (prime mover, high emphasis); Supraspinatus (synergist, moderate emphasis); Anterior deltoid (synergist, low emphasis)

  • Ankle plantarflexionprimary action

    Gastrocnemius (prime mover, moderate emphasis); Soleus (synergist, moderate emphasis)

  • Hip adductionsecondary action

    Adductor longus (synergist, moderate emphasis); Adductor brevis (synergist, moderate emphasis); Gracilis (synergist, low emphasis)

  • Scapula upward rotationsecondary action

    Trapezius (synergist, moderate emphasis); Serratus anterior (synergist, moderate emphasis)

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.