Exercise guide
Criss Cross Jack
- Intermediate
- Compound
- Reps + time
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Criss Cross Jack is a high-energy plyometric movement that enhances cardiovascular endurance while targeting the inner thighs, glutes, and shoulders through a coordinated scissor motion. It effectively builds agility and core stability by challenging your balance and coordination in a multi-planar pattern.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand upright with your feet hip-width apart and your arms extended out to your sides at shoulder height.
- Engage your core and maintain a slight bend in your knees to prepare for the jump.
- Keep your gaze forward and your chest lifted to maintain a neutral spine.
How to do it
- Jump your feet out wide into a partial squat position while keeping your arms extended.
- Jump again, crossing your right foot in front of your left and your right arm over your left arm in front of your chest.
- Immediately jump back out to the wide stance, then jump again crossing the left foot and left arm over the right.
- Maintain a rhythmic tempo, exhaling as you jump inward to the cross and inhaling as you jump outward.
Form checklist
- Land softly on the balls of your feet to absorb impact and protect your joints.
- Keep your core braced throughout the entire movement to maintain balance.
- Ensure your knees stay aligned with your toes and do not cave inward during the wide phase.
- Maintain a tall posture and avoid hunching your shoulders as you cross your arms.
Pro tips
- Focus on actively squeezing your inner thighs (adductors) as you cross your legs to maximize lower body engagement.
- Keep your arm movements sharp and controlled at shoulder height to better engage the deltoids and pectorals.
Make it harder
- Incorporate a full-depth squat every time your feet land in the wide position to increase glute and quad recruitment.
- Increase the speed of the repetitions to transform the movement into a high-intensity cardiovascular burst.
Frequently asked
- What muscles does the criss cross jack work?
- The criss cross jack primarily targets the calves, glutes, and quadriceps, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the criss cross jack?
- The criss cross jack requires no equipment — just your body weight.
- Is the criss cross jack good for beginners?
- The criss cross jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Box Jump Through The ArmsIntermediate · calves, glutes, and quadriceps
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps