Exercise guide
Criss Cross Jump
- Beginner
- Compound
- Timed hold
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Criss Cross Jump is a high-energy plyometric movement that builds explosive power in the lower body while improving cardiovascular endurance and coordination. It effectively targets the quadriceps and glutes through a squat pattern, while the crossing motion engages the core and adductors.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet slightly wider than shoulder-width apart and your toes pointed slightly outward.
- Engage your core, pull your shoulders back, and keep your chest upright.
- Position your arms out to your sides or at your chest for balance.
How to do it
- Lower your hips back and down into a partial squat, then explosively jump straight up.
- While in the air, cross your right foot in front of your left and cross your arms in front of your chest, exhaling on the jump.
- Land softly on the balls of your feet with your legs wide again, immediately absorbing the impact by dropping back into a squat.
- Repeat the jump, this time crossing your left foot in front of your right to maintain an alternating pattern.
Form checklist
- Land softly with knees slightly bent to absorb impact.
- Keep your weight centered over your mid-foot during the squat.
- Maintain an upright torso and avoid leaning too far forward.
- Ensure your knees track in line with your toes and do not cave inward.
Pro tips
- Focus on a quick transition from the landing back into the jump to maximize the plyometric benefit.
- Keep your core tight throughout the movement to stabilize your spine during the cross-over phase.
Make it harder
- Increase the depth of the squat until your thighs are parallel to the floor.
- Perform the movement at a faster tempo to increase the cardiovascular demand.
Frequently asked
- What muscles does the criss cross jump work?
- The criss cross jump primarily targets the calves, glutes, and quadriceps, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the criss cross jump?
- The criss cross jump requires no equipment — just your body weight.
- Is the criss cross jump good for beginners?
- Yes. The criss cross jump is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Box Jump Through The ArmsIntermediate · calves, glutes, and quadriceps
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps