Editing Jumping jack (section)

==Variations and progression==
The exercise can be made more or less intense with different variations. In general, squatting deeper will make jumps more difficult, although not resulting in greater height than squats at <90. According to studies, greater height is achieved when performing the jump from a shallower squat position (star jumps are often performed from a quarter squat position), while deeper squats are more effective at improving vertical jump height.

===Low impact===

The legs are stepped to the side without jumping, with the knees slightly bent and keeping in line with the ankles.

In an intermediate variation, the legs hop out to shoulder width while raising the arms, then hop back together while lowering the arms.<ref>{{cite web |title=5 Unexpected Benefits of Star Jumps |url=https://www.nike.com/gb/a/benefits-of-jumping-jacks |publisher=Nike |access-date=14 October 2024 |date=19 December 2022}}</ref>

===Power jacks===
Power jacks are like jumping jacks but land in a wide squat position. As with other jumps, jumping out of a deeper squat position increases the intensity of the exercise and this can result in injury if proper form is not maintained in the deep squat position between successive jumps. Power jacks can be performed over multiple counts to pull the legs back to center with two small incremental jumps to return to the starting position,

===Squat jacks===

Squat jacks are performed by jumping the legs out and in while staying in a half squat position.

===Star jumps===
Star jumps are more explosive and performed with greater height than regular jumping jacks. Instead of landing in a wide stance the legs are swung out laterally in the air and pulled back to center to land in a tucked narrow squat. They are a rebounding jump beginning and landing in the tucked narrow squat position to continue successive jumps.

===Half jacks===
A similar jump exercise is called '''half-jacks''', which were created to prevent [[rotator cuff]] injuries, which have been linked to the repetitive movements of the exercise. They are like regular jumping jacks but the arms go halfway above the head instead of all the way above it. The arms also hit the sides to help tighten the jump.

===Split jacks===
The split jack is a variation on the jumping jack that is similar to the [[split jump]]. It is performed by first standing in a [[:wikt:stagger|staggered]] stance, while having the right foot in front of the left foot.  Then the actual jumps are done while swinging an arm that is opposite to the jumping foot, switching legs throughout the process.<ref>Campbell, Adam. The Men's Health Big Book of Exercises, Warmup Exercises, Chapter 12, Rodale, New York, 2009, page 353.</ref><ref>Campbell, Adam. The Women's Health Big Book of Exercises, Warmup Exercises, Chapter 12, Rodale, New York, 2009, page 353.</ref>