Hand Raise Front Jumping Jack
The hand raise front jumping jack is a cardio variation of the traditional jumping jack where the arms are raised forward to shoulder height rather than overhead. This modification engages the anterior deltoids more directly while providing an effective cardiovascular workout.
How to do it
- Stand upright with your feet together and your arms at your sides.
- Jump your feet out to shoulder-width while simultaneously raising both arms straight in front of you to shoulder height.
- Jump your feet back together and lower your arms to the starting position.
- Repeat the movement continuously at a brisk pace.
- Continue for the desired number of repetitions or duration.
Form cues
- Land softly on the balls of your feet to cushion your joints.
- Raise your arms only to shoulder height, keeping them straight.
- Keep your core lightly braced to maintain a steady posture.
- Breathe steadily with the rhythm of your jumps.
Breathing: Inhale as you jump your feet out and raise your arms, and exhale as you return to the starting position.
Common mistakes
- Lifting arms too high above shoulder level, which can strain the shoulder joints instead of targeting the front deltoids.
- Landing heavily on flat feet, which increases impact on your knees and lower back.
- Holding your breath during quick repetitions, causing fatigue to set in much faster.
Muscles worked
Primary: cardiovascular system. Secondary: shoulders, upper legs.
Suggested sets & reps
Get fitter
3 to 4 sets × 30 to 60 seconds, rest 60 seconds
Lose weight
3 sets × 45 seconds, rest 45 seconds
Build muscle
3 sets × 12 to 15 reps, rest 60 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp shoulder or knee discomfort, ease off or choose a gentler option.
- If you have lower body joint sensitivities, keep your jumps smaller and land extra softly.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this exercise at home without shoes?
Yes, you can do it barefoot on a supportive mat, but if you have sensitive joints, wearing light supportive sneakers can help absorb impact.
Why raise the arms to the front instead of overhead?
Raising the arms straight out in front places a bit more direct focus on the anterior shoulders while making it more comfortable for anyone with overhead shoulder stiffness.
How many times a week should I include this in my routine?
You can include this cardio movement 2 to 4 times a week as part of your warm-up or general cardio circuit.