Jumping Jack High Knee

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and arms resting at your sides.
2. Engage your core and maintain a neutral spine with your gaze fixed forward.
3. Ensure you are on a flat, non-slip surface with enough space to move your limbs freely.

How to do it

1. Jump your feet out wide while simultaneously swinging your arms overhead in a wide arc.
2. As you jump your feet back to the center, immediately drive one knee toward your chest while bringing your hands down to tap the thigh.
3. Exhale sharply on the knee drive and inhale as you transition back into the wide jumping jack position.
4. Continue the movement at a fast, rhythmic tempo, alternating the high-knee leg with every repetition.

Form checklist

• Land softly on the balls of your feet to absorb impact and protect your joints.
• Keep your chest upright and avoid leaning backward or rounding your shoulders during the knee drive.
• Ensure your arms move through a full range of motion, reaching fully overhead during the jack.
• Drive the knee to at least hip height to fully engage the hip flexors and lower abs.

Pro tips

• Focus on a 'snapping' motion during the knee drive to maximize the contraction of the rectus abdominis.
• Minimize ground contact time by treating the floor like a hot surface to increase the plyometric effect.
• Keep your core braced throughout the entire movement to maintain balance during the rapid transition from two feet to one.

Make it harder

• Increase the tempo to a sprint pace, ensuring the knee still reaches hip height on every rep.
• Add a small vertical hop on the standing leg during the high-knee phase to increase power output and calf activation.

Frequently asked

What muscles does the jumping jack high knee work?

The jumping jack high knee primarily targets the calves, glutes, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the jumping jack high knee?

The jumping jack high knee requires no equipment — just your body weight.

Is the jumping jack high knee good for beginners?

The jumping jack high knee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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