What muscles are used in jumping jacks? Trainers explain

Seriously, the idea of ​​doing jumping jacks may be only slightly more tempting than doing burpees. It may bring back memories of pre-dodgeball warm-ups, back when dodgeball was a part of gym class. However, there’s a reason you’ll find gym class heroes turned pro athletes doing jumping jacks before they hit the field or court.

“Jumping jacks… help increase blood flow and prepare the body for more intense exercises.” Mike Julom, Captain, says Parade.

Okay, but jumping jacks can also be pretty intense. And there’s a good reason: jumping jacks get your whole body moving. “The movement involves your entire body, working the muscles in your legs, arms, and core,” Julom explains.

But what muscles do jumping jacks specifically work? Are they considered resistance training? Personal trainers weigh in.

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Jumping jacks: muscles that are worked and why they are important

1. Deltoids

Deltoids is a fancy term for “shoulder muscles.”

“The deltoids are located in the upper arm and cover the shoulder joint,” Julom explains. “When doing jumping jacks, your arms move up and down, which activates the deltoids and builds strength and endurance in your shoulders.”

Building shoulder strength is important for more than just leveling up and increasing the weight you can lift in the gym.

“They are important because they help lift and rotate the arm, which is crucial for everyday activities such as reaching for objects or lifting shopping bags,” Julom adds.

2. Core

You might be surprised to learn that your core is one of the muscles used to do jumping jacks. When you think of core exercises, other legendary gym exercises like crunches and planks might come to mind. However, jumping jacks also activate your midsection, which is a group of muscles that includes your abs (rectus abdominis, obliques) and back (latissimus dorsi and erector spinae).

“Jumping jacks work your core muscles as they help stabilize your body during the jumping and landing phases, which improves body strength and stability,” Julom shares.

Developing core strength involves much more than simply achieving a six-pack, which may or may not be possible depending on several factors, including genetics.

“Strengthening your core muscles is important because they help stabilize you both in standing and in movement,” she says. Natalya Vasquez, CPT, CSCPersonal trainer, behavior change specialist, and owner of Bridal Bootcamp San Diego. “A strong core will help prevent lower back pain and injury.”

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3. Hip abductors (and glutes)

Our body scan continues with the hip abductors, which you’ll find on the outer side of your hips.

“When performing jumping jacks, your legs move out to the sides, which activates your hip abductors and helps strengthen and tone your hips,” Julom shares.

Another trainer points out that the gluteus maximus, the largest muscle in the butt, is part of the hip abductor. “The gluteus maximus helps generate power and stabilize the pelvis,” he says. Ellen Thompson, CPT, FNS, FMS, from Blink Fitness.

This is beneficial for you. “The hip abductors are important for moving the leg away from the midline of the body, which is necessary for actions such as taking a side step or stabilizing yourself when walking,” Julom explains.

Thompson adds that the gluteus maximus is important in helping you get up from sitting and climbing stairs.

5. Quadriceps

Thompson explains that the quadriceps are a group of muscles located at the front of the thigh.

Thompson says the four quadriceps muscles are:

• Rectus femoris

• Vastus lateralis

• Vastus medialis

• Vastus Intermedius

“The primary function of the quadriceps is to help extend the knee and flex the hip,” he explains.

The quads are one of the primary muscles used in jumping jacks. “When performing jumping jacks, the quads are activated as you extend your knee to jump and land. They provide the stability and power needed for the movement,” Thompson explains.

Long-term benefits of exercising your quads with jumping jacks include walking and stair climbing. They can also help you achieve your running and squat goals.

6. Hamstrings

When you do jumping jacks, you’re not just working the front of your body. Your hamstrings, a muscle group located at the back of your thigh, also get a workout. “During jumping jacks, the hamstrings control the movement of the knee and provide the force needed to jump,” Thompson says.

Explain that the hamstrings are made up of a trio of muscles: the biceps femoris, the semitendinosus, and the semimembranosus.

“Like the quads, the hamstrings are essential for everyday functional movements,” he continues. “They are especially important for bending the knee and extending the hip, movements necessary for walking, running and jumping.”

7. Calves

Lastly, the calves, or gastrocnemius and soleus, are located at the back of the lower leg. “During jumping jacks, the repeated action of jumping works the calves, improving muscle tone and endurance in the lower legs,” says Julom.

You’ll also improve your strength in everyday life and exercise. Think about running, walking, and standing on your toes to reach a shelf above your head.

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Are jumping jacks resistance training?

The American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. The AHA also suggests doing resistance training twice a week. Do jumping jacks count in a 2-for-1 promotion? Unfortunately for those who love efficiency, they don’t.

“Jumping jacks are a form of cardio exercise and not resistance training because they don’t involve any external resistance such as dumbbells, bands, barbells or other weight-bearing items,” Vasquez explains. “While jumping jacks are great as part of a cardio routine, resistance training must involve external resistance to be effective.”

Julom adds that body weight can also be thought of as resistance (think planks and push-ups), and resistance from these sources provides a greater challenge to the muscles. That said, jumping jacks are beneficial when they are part of a holistic approach to fitness and health.

“Jumping jacks can improve muscular endurance, which is necessary for overall health and well-being,” says Thompson.

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