Jumping Jack with High Knee
The jumping jack with high knee is a bodyweight cardio exercise targeting the quadriceps, with secondary engagement of the abs, hip flexors, and lower legs. It combines the lateral jumping motion of a jumping jack with an alternating high knee drive to increase intensity and challenge coordination.
How to do it
- Stand with your feet together and your arms by your sides.
- Jump your feet outward while raising your arms overhead as in a standard jumping jack.
- Jump your feet back together, then immediately drive one knee up toward your chest.
- Lower that foot and perform another jumping jack, then drive the opposite knee up on the return.
- Continue alternating for the desired number of repetitions.
Form cues
- Land softly on the balls of your feet.
- Keep your core braced as you drive your knee up.
- Maintain a steady breathing rhythm throughout.
- Keep your chest upright during the knee drive.
Breathing: Inhale as you jump outward, and exhale steadily as you drive your knee upward.
Common mistakes
- Slumping your upper body forward as you drive the knee up, which reduces core engagement and balance.
- Landing heavily on stiff legs, which places unnecessary impact stress on your knee joints.
- Rushing the coordination between the jumping jack and the knee drive, leading to lost balance.
Muscles worked
Primary: quads. Secondary: abs, hip flexors, lower legs.
Suggested sets & reps
Get fitter
3 sets × 40 seconds, rest 60 seconds
Lose weight
3–4 sets × 30–45 seconds, rest 45 seconds
Build muscle
3 sets × 12–15 reps per leg, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your knees or ankles, ease off and choose a gentler option.
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
What if I feel joint discomfort when jumping?
Try to land very softly by bending your knees slightly, or switch to a lower-impact movement like the speed march.
How often can I do this exercise?
You can incorporate this into your cardio or warm-up routine 2 to 3 times per week, depending on how your body recovers.
Do I need any equipment?
No equipment is needed. This is a purely bodyweight exercise that you can easily perform at home.