Real talk: The thought of doing jumping jacks may be only slightly more enticing than burpees. It may bring back memories of pre-dodgeball warm-ups back when dodgeball was part of gym class. Yet, there's a reason you'll find gym class heroes turned professional athletes doing jumping jacks before taking the field or court.
"Jumping jacks...help increase blood flow and prepare the body for more intense exercises," Mike Julom, CPT , tells Parade .
OK, but jumping jacks themselves can also feel rather intense. And there's a good reason: Jumping jacks get the whole body going. "The movement involves the whole body, working muscles in the legs, arms and core," Julom explains.
But what muscles do jumping jacks work, specifically, and do they qualify as resistance training? Personal trainers weigh in.
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Jumping Jacks: Muscles Worked and Why They Matter
1. Deltoids
Deltoids are a fancy term for "shoulder muscles."
"The deltoids are located at the top of the arm and cover the shoulder joint," Julom explains. "When doing jumping jacks, the arms move up and down, engaging the deltoids and building strength and endurance in the shoulders."
Building shoulder strength is important for more than just leveling up and increasing the weight you can lift at the gym.
"They're important because they help with lifting and rotating the arm, which is crucial for everyday activities like reaching for objects or lifting groceries," Julom adds.
2. Core
It may surprise you to learn that the core is among the muscles used in jumping jacks. When you think of core workouts, your mind might drift to other legendary gym-class exercises like sit-ups and planks. However, jumping jacks also activate your mid-section, which is a group of muscles including the abdominals (rectus abdominus, obliques) and back (lattisumus dorsi and erector spinae).
"Jumping jacks engage the core muscles as they help stabilize the body during the jumping and landing phases, which enhances core strength and stability," Julom shares.
Building core strength is about more than just achieving a six-pack, which may or may not be possible based on various factors, including genetics.
"Strengthening core muscles is important because core muscles help to stabilize you in both standing and moving positions," says Natalya Vasquez, CPT , BCS , a personal trainer, behavior change specialist and owner of Bridal Bootcamp San Diego. "A strong core will help prevent lower back pain and injuries."
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3. Hip abductors (and butt)
Our body scan continues with the hip abductors, which you'll find on the outer side of your hips.
"When performing jumping jacks, the legs move out to the sides, engaging the hip abductors and helping to strengthen and tone the hips," Julom shares.
Another trainer points out that the gluteus maximus, the largest muscle in the butt, is part of the hip abductor. "The gluteus maximus helps to generate power and stabilize the pelvis," says Ellen Thompson, CPT, FNS, FMS , of Blink Fitness.
That's to your benefit. "Hip abductors are important for moving the leg away from the body's midline, which is necessary for actions like stepping sideways or stabilizing during walking," Julom explains.
Thompson adds that the gluteus maximus is significant in helping you get up after sitting and climbing stairs.
5. Quadriceps
Thompson explains that the quadriceps are a muscle group located in the front of your thigh.
Thompson says that the four quad muscles are:
- Rectus femoris
- Vastus lateralis
- Vastus medialis
- Vastus intermedius
"The main function of the quad is to help the knee extend as well as flex the hip," she says.
The quads are one of the major muscles used in jumping jacks. "When performing jumping jacks, the quad is engaged when you extend your knee to jump and land. It provides the stability and power needed for the movement," Thompson further explains.
Long-term benefits of engaging the quads with jumping jacks include walking and climbing stairs. They can also help you meet your running and squatting goals.
6. Hamstrings
When you do jumping jacks, you're not just front-loading. The hamstrings, a muscle group at the back of the thigh, also get a workout. "During jumping jacks, the hamstrings control the knee movement and provide the effort needed to jump," Thompson says.
She explains that a trio of muscles comprise the hamstrings: biceps femoris, semitendinosus and semimembranosus.
"Similar to the quads, hamstrings are essential for everyday functional movements," she continues. "They are especially important in bending the knee and extending the hip movements needed in walking, running and jumping."
7. Calves
Finally, the calves, or the gastrocnemius and soleus, are located at the back of the lower leg. "During jumping jacks, the repeated jumping action works the calves, improving muscle tone and endurance in the lower legs," Julom says.
You'll also improve your strength in daily life and exercise. Think running, walking and standing on your tiptoes to reach an overhead shelf.
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Are Jumping Jacks Resistance Training?
The American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise weekly. The AHA also suggests logging resistance training twice per week. Do jumping jacks count is a 2-for-1 special? Unfortunately for those who love efficiency, no.
"Jumping jacks are a form of cardio exercise and not resistance training because they don’t involve a form of external resistance like dumbbells, bands, barbell or other weight-bearing elements," Vasquez explains. "While jumping jacks are great as part of a cardio routine, resistance training should involve external resistance to be effective."
Julom adds that body weight can also count as resistance (think planks and pushups), and resistance from these sources is more challenging for the muscles. That said, jumping jacks are beneficial when part of a holistic approach to fitness and health.
"Jumping jacks can improve muscular endurance, which is needed for overall health and wellness," Thompson says.
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