# Criss Cross Jack

A jumping jack variation where the legs and arms cross instead of coming together. Trains the calves, inner and outer thighs and shoulders for warm-ups and light conditioning.

- Beginner · Cardio
- Equipment: 
- HD video: https://media.seto.fit/exercises/criss-cross-jack/video/male.mp4
- HTML: https://seto.fit/exercises/criss-cross-jack/

## Muscles worked

- Calves: 7/10
- Hip adductors: 7/10
- Hip abductors: 6/10
- Quads: 5/10
- Front delts: 4/10
- Mid chest: 3/10
- Abs: 3/10

## How to do the Criss Cross Jack

1. Stand with feet wide, arms straight out at shoulder height.
2. Jump and cross your legs as your arms cross in front of your chest.
3. Jump again to open your legs wide and arms out to the sides.
4. Alternate the front leg and keep a steady rhythm.

### Full technique — 7 steps

1. Stand with your feet wide apart and your arms straight out to the sides at shoulder height.
2. Jump lightly and bring your legs together, crossing one foot in front of the other.
3. At the same time, swing both arms forward and cross them in front of your chest.
4. Land on the balls of your feet with your legs crossed and a slight knee bend.
5. Jump again to open your feet wide and your arms back out to the sides.
6. Alternate which leg crosses in front on each rep.
7. Keep the movement springy and rhythmic without letting the heels slam down.

## Common mistakes

- Landing flat-footed and heavy
- Arms and feet out of sync
- Crossing the same leg every rep
- Dropping arms below shoulder height
- Shrugging shoulders toward ears

## Form cues

- Stay light on feet
- Arms and feet together
- Swap the front leg
- Stay tall through torso

## How much to do

- **Strength**: 2–3 sets of 15–20 reps · rest 45 s · 5 reps in reserve
- **Muscle growth**: 2–3 sets of 20–30 reps · rest 45 s · 4–5 reps in reserve
- **Endurance** (best fit): 3–4 sets of 30–50 reps · rest 30 s · 3–4 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Clap Jack](https://seto.fit/exercises/clap-jack/) — Beginner
- **This exercise: Criss Cross Jack — Beginner**

## Quick answers

### What muscles does the Criss Cross Jack work?

Primary: Calves 7/10, Hip adductors 7/10. Also works: Hip abductors 6/10, Quads 5/10, Front delts 4/10, Mid chest 3/10.

### How many sets and reps of the Criss Cross Jack?

Strength: 2–3 sets of 15–20 reps, rest 45 s, 5 reps in reserve. Muscle growth: 2–3 sets of 20–30 reps, rest 45 s, 4–5 reps in reserve. Endurance: 3–4 sets of 30–50 reps, rest 30 s, 3–4 reps in reserve.

### What is an easier version of the Criss Cross Jack?

Clap Jack (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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