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Half Jumping Jack

Step by step instructions, muscle activation and variants for the Half Jumping Jack.

EasyCardio

About this exercise

The half jumping jack is a low-impact cardio exercise that mimics the classic jumping jack but uses only the lower body movement — feet step or hop out and back — while the arms remain at the sides or move partially. It is an accessible warm-up or conditioning drill that elevates heart rate with minimal joint stress.

How to Perform

  • Stand tall with your feet together and arms at your sides
  • Jump or step both feet out to shoulder-width apart while raising your arms only halfway (to shoulder level), or keep arms at sides
  • Immediately return your feet together and arms back to the starting position
  • Maintain a slight bend in your knees to cushion each landing
  • Keep a steady rhythm and an upright posture throughout
  • Continue for the desired number of repetitions or time

Muscle Activation

Primary
Cardio
Secondary
QuadricepsSide shoulders

About the Half Jumping Jack

The Half Jumping 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.

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