Editing Jumping jack

{{Short description|Physical jumping exercise}}
{{About|physical exercise|other uses|Jumping jack (disambiguation)}}{{Distinguish|Jump'n Jack}}[[File:Elementary school students conduct jumping jacks to warm up USMC-120214-M-MA421-288.jpg|thumb|Schoolchildren in the US are performing jumping jacks.]]

A '''jumping jack''', also known as a '''star jump''' and called a '''side-straddle hop''' in the US military, is a physical jumping [[exercise]] performed by [[jumping]] to a position with the [[Human leg|legs]] spread wide. The [[hand]]s go overhead, sometimes in a clap, and then return to a position with the [[foot|feet]] together and the [[arm]]s at the sides.

The jumping jack exercise's origin has sometimes been erroneously identified as World War I U.S. General [[John J. Pershing|John J. "Black Jack" Pershing]],<ref>{{cite web|url=http://www.neatorama.com/2014/05/02/The-Jumping-Jack-Is-Named-after-Its-Inventor-General-Black-Jack-Pershing/|title=The Jumping Jack Is Named after Its Inventor, General "Black Jack" Pershing}}</ref> who is said to have developed it. The name comes from the [[jumping jack (toy)|jumping jack children's toy]], which makes similar arm swing and leg splay motions when the strings are tugged.

Although he did not invent the exercise, the late fitness expert [[Jack LaLanne]] was credited for popularizing it in the United States. LaLanne used the jumping exercise during routines he promoted in decades of television fitness programming.<ref>{{cite web|url=http://www.theatlanticwire.com/opinions/view/opinion/Remembering-Fitness-Legend-Jack-LaLanne-6675|title=Remembering Fitness Legend Jack LaLanne|author=Erik Hayden|work=The Wire|access-date=25 February 2011|archive-date=30 January 2011|archive-url=https://web.archive.org/web/20110130175658/http://www.theatlanticwire.com/opinions/view/opinion/Remembering-Fitness-Legend-Jack-LaLanne-6675|url-status=dead}}</ref>

==Variations and progression==
The exercise can be made more or less intense with different variations. In general, squatting deeper will make jumps more difficult, although not resulting in greater height than squats at <90. According to studies, greater height is achieved when jumping from a shallower squat position (star jumps are often performed from a quarter squat position). In contrast, deeper squats are more effective at improving vertical jump height.

===Low impact===

The legs are stepped to the side without jumping, with the knees slightly bent and aligned with the ankles.

In an intermediate variation, the legs hop out to shoulder width while raising the arms, then hop back together while lowering the arms.<ref>{{cite web |title=5 Unexpected Benefits of Star Jumps |url=https://www.nike.com/gb/a/benefits-of-jumping-jacks |publisher=Nike |access-date=14 October 2024 |date=19 December 2022}}</ref>

===Power jacks===
Power jacks are like jumping jacks, but land in a wide squat position. As with other jumps, jumping out of a deeper squat position increases the intensity of the exercise, and this can result in injury if proper form is not maintained in the deep squat position between successive jumps. Power jacks can be performed over multiple counts to pull the legs back to center, with two small incremental jumps to return to the starting position.

===Squat jacks===

Squat jacks are performed by jumping the legs out and in while staying in a half squat position.

===Star jumps===
Star jumps are more explosive and performed with greater height than regular jumping jacks. Instead of landing in a wide stance, the legs are swung out laterally in the air and pulled back to center to land in a tucked, narrow squat. They are a rebounding jump beginning and landing in the tucked narrow squat position to continue successive jumps.

===Half jacks===
A similar jump exercise is '''half-jacks'''. They were created to prevent [[rotator cuff]] injuries, which have been linked to the repetitive movements of the exercise. They are like regular jumping jacks, but the arms go halfway above the head instead of all the way above it. The arms also hit the sides to help tighten the jump.

===Split jacks===
The split jack is a variation on the jumping jack, similar to the [[split jump]]. It is performed by standing in a [[:wikt:stagger|staggered]] stance, while having the right foot in front of the left. Then the actual jumps are done while swinging an arm opposite the jumping foot, switching legs throughout the process.<ref>Campbell, Adam. The Men's Health Big Book of Exercises, Warmup Exercises, Chapter 12, Rodale, New York, 2009, page 353.</ref><ref>Campbell, Adam. The Women's Health Big Book of Exercises, Warmup Exercises, Chapter 12, Rodale, New York, 2009, page 353.</ref>

==Records==
The most jumping jacks performed in one minute is 136 - achieved by Binod Thapa in [[Kathmandu]], [[Nepal]], on 28 July 2023.<ref>{{cite web|author=Guinness World Records|title=Most Jumping Jacks in One Minute|url=http://www.guinnessworldrecords.com/world-records/96911-most-jumping-jacks-in-one-minute|access-date=1 December 2023|work=Guinness Book of World Records}}</ref>

In 2010, ''[[National Geographic Kids]]'' organized an event in 1,050 locations as a part of [[Michelle Obama]]'s "[[Let's Move!]]" exercise campaign in which 300,365 people were measured doing jumping jacks (for one minute) in 24 hours.<ref>{{cite web|title=Most people doing jumping jacks in 24 hours |url=http://www.guinnessworldrecords.com/world-records/12000/most-people-to-do-jumping-jacks-in-24-hours|publisher=Guinness World Records|access-date=29 August 2013}}</ref>

==References==
{{Reflist}}

==External links==
*[http://www.checkyourhealth.org/pdf/workouts/Star%20Jumps.pdf  Star Jump Demonstration] {{Webarchive|url=https://web.archive.org/web/20220216220808/http://www.checkyourhealth.org/pdf/workouts/Star%20Jumps.pdf |date=16 February 2022 }}
{{Use dmy dates|date=October 2020}}


[[Category:Aerobic exercise]]
[[Category:Jumping sports]]