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Cross Jump Jack Alternative

12 substitute exercises that target the same muscles

1
Half to Full Jumping Jack demonstration

Half to Full Jumping Jack
2
Astride Jumps demonstration

Astride Jumps
3
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
4
Single Arm Overhead Dumbbell Squat demonstration

Single Arm Overhead Dumbbell Squat
5
Overhead Jack to Jumping Jack demonstration

Overhead Jack to Jumping Jack
6
Jumping Jacks demonstration

Jumping Jacks
7
Step Jack demonstration

Step Jack
8
Step Squat Jack demonstration

Step Squat Jack
9
Leg Front Lift Jack demonstration

Leg Front Lift Jack
10
Star Jump demonstration

Star Jump
11
Half Plyo Squat Jack demonstration

Half Plyo Squat Jack
12
Jumping Squat Jack demonstration

Jumping Squat Jack

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Cross Jump Jack trains

Primary Deltoid Lateral Gluteus Maximus Quadriceps

Secondary Biceps Brachii Gastrocnemius Rectus Abdominis

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