How to do the Criss Cross Jack
- Stand with feet wide, arms straight out at shoulder height.
- Jump and cross your legs as your arms cross in front of your chest.
- Jump again to open your legs wide and arms out to the sides.
- Alternate the front leg and keep a steady rhythm.
Full technique — 7 steps
- Stand with your feet wide apart and your arms straight out to the sides at shoulder height.
- Jump lightly and bring your legs together, crossing one foot in front of the other.
- At the same time, swing both arms forward and cross them in front of your chest.
- Land on the balls of your feet with your legs crossed and a slight knee bend.
- Jump again to open your feet wide and your arms back out to the sides.
- Alternate which leg crosses in front on each rep.
- 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
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
- This exercise Criss Cross Jack
Too hard for now? Start with the Clap Jack.
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).
