{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Star Jump",
      "kind": "common"
    },
    {
      "text": "Side-Straddle Hop",
      "kind": "regional"
    },
    {
      "text": "Jumping Jacks",
      "kind": "common"
    },
    {
      "text": "Jumping Jack HD",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gastrocnemius",
        "role": "prime-mover"
      },
      {
        "muscle": "soleus",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "synergist"
      },
      {
        "muscle": "adductor-longus",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "abduction",
          "adduction"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "downward-rotation"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "cardio",
      "conditioning",
      "plyometric"
    ],
    "movement_patterns": [
      "jump"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic",
      "ballistic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "320,1314"
  },
  "id": "oec:jumping-jack",
  "instructions": {
    "setup": [
      "Stand upright with your feet together and your arms resting naturally at your sides.",
      "Engage your core and keep your chest lifted with a soft bend in your knees."
    ],
    "steps": [
      "Jump lightly off the balls of your feet, spreading your legs out wider than shoulder-width.",
      "Simultaneously sweep your arms out to the sides and overhead until your hands meet or nearly touch above your head.",
      "Immediately jump again to return your feet together while bringing your arms back down to your sides.",
      "Land softly on the balls of your feet and transition smoothly into the next repetition."
    ],
    "breathing": "Maintain a steady, rhythmic breathing pattern, inhaling and exhaling continuously in time with your jumps.",
    "cues": [
      "Stay light on your feet",
      "Soft knees on every landing",
      "Clap at the top"
    ],
    "common_faults": [
      {
        "fault": "Landing flat-footed with straight, locked knees, sending impact through the joints.",
        "correction": "Stay on the balls of your feet and maintain a slight, springy bend in your knees throughout."
      },
      {
        "fault": "Flailing the arms with incomplete range of motion.",
        "correction": "Bring your hands all the way overhead in a controlled, wide arc on each repetition."
      }
    ],
    "safety": {
      "precautions": [
        "Wear supportive footwear and perform on a level, non-slip surface to reduce impact stress on the lower legs."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "heart-rate",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Jumping Jack",
  "previous_ids": [
    "oec:jumping-jacks",
    "oec:jumping-jack-hd"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Jumping Jacks",
        "url": "https://wger.de/en/exercise/320/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "student1234"
      },
      {
        "title": "wger: Jumping Jack HD",
        "url": "https://wger.de/en/exercise/1314/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "hektkaso"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:jump-rope"
    }
  ],
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A full-body calisthenic and plyometric exercise involving repetitive jumping while simultaneously abducting the legs and raising the arms overhead."
}