Step by step instructions, muscle activation and variants for the Criss-Cross Jack.
A plyometric variation of the jumping jack where the legs cross in front of each other at the bottom of the movement instead of returning to centre, increasing the demand on the inner and outer thighs. It is an effective cardio drill for improving coordination and lower-body agility.
Common mistakes content is coming soon.
The Criss-Cross Jack is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.