Star Jump

How to do it

1. Stand with the feet together and the arms at the sides.
2. Dip into a quarter squat.
3. Jump straight up, spreading the arms and legs wide in the air into a star shape.
4. Bring the arms and legs back in before landing.
5. Land softly on the balls of the feet with the feet together and the knees bent.
6. Sink into the next dip and repeat.

Common mistakes

• Landing with the legs still wide. The legs come back together before the feet touch down; a wide landing loads the knees sideways.
• Jumping without the dip. The dip is where the jump comes from; jumping from straight legs is a small hop.
• Landing flat-footed. The balls of the feet touch first and the knees bend.
• Letting the arms trail. They spread with the legs and come back with them; arms that lag are a jump that is only half a star.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings
• Shoulders