Conditioning · Aquatic Conditioning
Aquatic Jumping Jack
The aquatic jumping jack is a jumping jack performed in waist- to chest-deep water. It uses water resistance to train your hips and shoulders while building conditioning with less landing impact.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand in waist- to chest-deep water with your feet together and arms at your sides.
- Jump your feet apart while sweeping your arms out to the sides toward the water's surface.
- Jump your feet back together while sweeping your arms down to your sides to complete one repetition.
Form cues
- Keep your torso tall.
- Land softly with slightly bent knees.
- Press against the water in both directions.
Common mistakes
- Jumping too wideUse a stance only slightly wider than your shoulders so you can bring your feet back together without straining.
- Rushing the rhythmSlow down enough for your arms and legs to finish each outward or inward movement together.
Safety
A slippery floor or fatigue can make you lose your footing, increasing the risk of falling or going underwater. Forceful landings can still irritate your ankles or knees despite the water's support.
- Use a level, nonslip pool area where you can stand with your head comfortably above water.
- Exercise where a lifeguard is present, especially if you are not a confident swimmer.
- Leave enough room to fully spread your arms without hitting another person or the pool wall.
- Stop the set if you cannot regain secure footing between jumps.
If jumping causes joint pain or you have balance difficulties, use alternating side steps instead, with the pool edge within reach.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 10–20 reps
- Rest
- 30 sec
Start with a comfortable pace before increasing your repetitions or speed.