How to do the Medicine Ball Jumping Jack
- Stand tall, feet hip-width apart, holding the ball at your chest.
- Jump your feet out wide as you press the ball overhead.
- Jump back in as you lower the ball to your chest.
- Keep a steady rhythm, landing lightly on the balls of your feet.
Full technique — 6 steps
- Stand tall with feet about hip-width apart, holding a medicine ball at your chest with both hands.
- Keep your elbows close to your sides and your palms on either side of the ball.
- Jump your feet out wide as you press the ball straight overhead.
- Land on the balls of your feet with a slight knee bend and your torso upright.
- Jump your feet back to hip width as you lower the ball to your chest.
- Keep the rhythm steady so your arms and feet move together on every rep.
Common mistakes
- Landing flat-footed and heavy
- Arms and feet out of sync
- Letting knees cave inward
- Stopping the ball short of overhead
- Overextending the low back overhead
Form cues
- Stay light on feet
- Arms and feet together
- Press straight overhead
- Keep ribs down overhead
- Stay tall through torso
Quick answers
What muscles does the Medicine Ball Jumping Jack work?
Primary: Calves 7/10, Front delts 7/10. Also works: Quads 6/10, Hip abductors 6/10, Glutes 5/10, Triceps 4/10.
How many sets and reps of the Medicine Ball Jumping Jack?
Strength: 2–3 sets of 10–15 reps, rest 1 min, 4 reps in reserve. Muscle growth: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve. Endurance: 3–4 sets of 20–40 reps, rest 45 s, 3 reps in reserve.
