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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Shoulders Quadriceps
- Equipment
- Bodyweight
Criss Cross Jack
4 steps Updated 29/08/2026
Criss Cross Jack is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Hip Flexors (Iliopsoas), Shoulders (Deltoids).
Step by step
How to perform it
- Begin by standing with your feet wide apart and your arms extended straight out to the sides at shoulder level.
- Engage your quadriceps and perform a light jump, crossing your legs in mid-air while simultaneously bringing both arms straight in front of your chest.
- Land with your legs crossed and your arms in front of your chest.
- Immediately jump again to return to the starting position with your feet wide apart and your arms extended to the sides at shoulder level. Repeat the movement for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
Air Punches March
Archer Step Back
Archer Stepback
Last updated: 29/08/2026
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Criss Cross Jack
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