Star Jump (Male)

Setup

1. 01Stand with feet together on a flat, non-slip surface.
2. 02Confirm clear space overhead and to both sides.
3. 03Crouch into a quarter squat with arms crossed low in front.
4. 04Keep the chest up and eyes forward.

Execution

1. 01Explode upward from the crouch, jumping as high as you can.
2. 02Fling the arms up and out and spread the legs wide at the peak.
3. 03Snap the limbs back toward the midline before landing.
4. 04Land softly with feet together and knees bent, back in the crouch.
5. 05Reset briefly and repeat for the planned reps.

Checkpoints

• -Limbs reach the full star shape at the top of the jump.
• -Feet return together before touchdown.
• -Landings are quiet with hips and knees absorbing.
• -Jump height stays consistent across the set.

Common mistakes

• -Jumping too low to complete the star shape.
• -Landing with feet still wide and knees straight.
• -Rushing reps so the crouch and reset disappear.
• -Arching the lower back hard at the top.