FastFit BETA
AdvancedAerobic Dance
Drag to rotate 360°
Speed for this exercise

Crouch-to-Star Jack

Full Body Tier S in Aerobics Bodyweight Compound Dynamic
Try it now
2sets
45stime
15srest
~11kcal/min

How to do it

Muscles worked

Secondary
QuadricepsGlutesShoulders

Secondary muscles help but are not the main target

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFull Body

Whole body moving with the music, breathing up — and having fun.

Key cue (the coach says it during the set)“Big moves, stay on the beat, smile.”

Tempo · On the beat

Feel it somewhere else? Fix it like this

  • Feel it in KneesKnee twinges on turns. Keep the knees soft and turn on the balls of the feet.
  • Barely felt itNot sweating yet? Make every move bigger and add arms.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Push through the whole foot and swing the arms up to power the jump.
  • Make the crouch shallower or drop the jump if your knees need a break.

Common mistakes

  • Rounding the back in the crouch.
  • Landing wide with knees caving in.

Breathing

Exhale as you explode into the star, inhale as you crouch.

Equipment needed

Bodyweight
You have it

Alternatives for the same muscle

See all