Exercise guide
Cross Jump Jack
- Beginner
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
The Cross Jump Jack is a high-energy plyometric movement that combines a jumping jack with a scissor motion to target the lower body, core, and shoulders. It effectively builds cardiovascular endurance and coordination while engaging the glutes and quads through a squatting landing.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your arms extended straight out to your sides at shoulder height, palms facing forward.
- Engage your core and maintain a neutral spine with a slight bend in your knees to prepare for impact.
How to do it
- Jump your feet out wider than shoulder-width, landing softly into a shallow squat while keeping your arms extended out to the sides.
- Explosively jump back toward the center, crossing your right foot in front of your left and simultaneously crossing your right arm over your left arm in front of your chest.
- Immediately jump back out to the wide squat position, inhaling as you land and resetting your arms to the sides.
- Jump back to the center, this time crossing the left foot in front of the right and the left arm over the right arm, exhaling on the cross.
Form checklist
- Land softly on the balls of your feet to absorb impact and protect your joints.
- Keep your chest lifted and shoulders back; avoid rounding forward during the cross.
- Ensure you alternate which arm and leg are in front with every repetition to maintain balance.
- Maintain a fast, rhythmic tempo while ensuring the knees stay aligned with the toes during the wide landing.
Pro tips
- Squeeze your shoulder blades together when arms are out to engage the rear delts, and keep your arms rigid to maintain tension in the biceps and triceps.
- Focus on a quick 'snap' back to the center to maximize the recruitment of the inner thighs and lower abdominals.
Make it harder
- Increase the depth of the squat when the feet are wide to turn it into a full 'Power Jack' variation.
- Hold light dumbbells or wear wrist weights to significantly increase the demand on the deltoids and arms.
Frequently asked
- What muscles does the cross jump jack work?
- The cross jump jack primarily targets the biceps, calves, glutes, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the cross jump jack?
- The cross jump jack requires no equipment — just your body weight.
- Is the cross jump jack good for beginners?
- Yes. The cross jump jack is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Kettlebell One Arm CleanIntermediate · biceps, calves, deltoids, glutes, hamstrings, quadriceps, and triceps
- Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps
- Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius