Crossover Jacks
What are Crossover Jacks?
Crossover jacks are a dynamic variation of traditional jumping jacks. To perform crossover jacks, jump your feet out wide whilst extending your arms out at shoulder height, then jump to cross your feet underneath your body whilst crossing your arms in front of your chest, alternating which foot and arm crosses in front. This challenging movement adds complexity to the standard jumping jack, making it a good cardio progression that will work agility and shoulder strength while improving coordination.
When doing crossover jacks, keep your body upright posture and control the arm and leg movements to maintain good form. Crossover jacks can be done as part of a warm up to elevate the heart rate, or as high-intensity intervals in a circuit. They can also be used as part of a cardio sequence, or as an exercise to improve agility.
Start with short intervals of 20-30 seconds until you master the crossover movement, then increase duration. You can increase the intensity of crossover jacks by jumping faster.
Take a look at our demo video and tips on how to do crossover jacks.
Check out some other jumping jacks exercises: Step Jacks, Press Jacks, Squat Jacks, Jumping Jack Burpees, Jumping Jacks
Commonly Asked Questions About Crossover Jacks
Crossover jacks are an intense cardio exercise that you can do anywhere with no equipment. They are a good option for training cardio fitness and burning calories, whilst also training agility and timing. Crossover jacks challenge your balance in multiple planes of motion and help develop quick footwork which is beneficial for sports.
The jumping movement of crossover jacks work the quads, hamstrings, glutes, and calves, and the crossover motion targets the muscles on the inner and outer hips (the adductors and abductors). The horizontal arm movements work the shoulders, chest, and upper back muscles because of the crossover movement. Your abs and core will also work to stabilise your body throughout this exercise.
As part of an advanced cardio training routine, you could do crossover jacks 2-3 times per week. Start with 3-4 sets of 30 seconds, resting between sets to maintain good form. Crossover jacks can be incorporated into HIIT workouts or circuit training.
Alternatives to crossover jacks include squat jacks or jumping jacks with quarter turns. For a similar cardio challenge, try high knees with alternating arm crosses or lateral jumps with opposite arm reaches. These variations work cardio and agility in different ways to crossover jumps.
Crossover Jacks Tips
- Keep the arms at shoulder height.
- Alternate which hand is on top and which foot is in front.
- Keep your core engaged and gaze forward throughout the move.
How To Do Crossover Jacks
Stand with your feet together and arms by your sides.
Jump both feet out wide and swing your arms up to shoulder height.
Jump your feet in, crossing right foot in front of left.
At the same time, cross your arms in front of your chest, right arm on top of left.
Jump your feet wide and take your arms out to shoulder height again.
Jump your feet in, crossing left foot in front of right.
At the same time, cross your arms in front of your chest, left arm on top of right.
Repeat this movement, alternating the lead foot and hand with every rep.
If you’re not sure if any of the above exercises are suitable for you, please consult your doctor before you start it. Need guidance on how to perform the exercise? Ask a personal trainer at your gym.