Broad Jump
Also known as: standing broad jump, standing long jump, broad jumps
- Primary muscleQuads
- EquipmentBodyweight
- DifficultyIntermediate
- TypePlyometric · Explosive
- Secondary muscles
- Calves, Hamstrings, Glutes
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Plyometrics
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Projecting your body forward instead of upward shifts the work toward aggressive hip extension, making this the standard test of horizontal power. Measure the distance now and then, land stuck in a quarter squat, and favor a few maximal attempts with full rest over long, degrading sets.
How to do the Broad Jump
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body into a squat position.
- Swing your arms back for momentum.
- Jump forward explosively, extending your hips, knees, and ankles.
- Land softly on the balls of your feet and immediately go into the next jump.
- Repeat for the desired number of repetitions.
Tip: Swing the arms back as you dip, then throw them up hard as you leave the ground.
Muscles worked
Primary
Quads · Legs
The quads produce most of the takeoff force and absorb most of the landing, so a few sets can leave them surprisingly sore.
Secondary
- Calves — The calves add the final snap at the ankle on takeoff and cushion the first contact when you land.
- Hamstrings
- Glutes — The glutes fire hard to extend the hips at takeoff, especially on broad jumps where you cover distance.
Common mistakes
- Landing stiff-legged — a loud landing means the joints took the force; land softly on the balls of the feet and let the knees and hips bend to absorb it.
- Knees caving on landing — keep the knees tracking over the toes both on takeoff and landing, and widen the stance slightly if they cave.
- Treating jumps as conditioning — a jump is a power exercise, so rest fully between reps; if you are gasping, you are doing something else.
- Box too high — a tall box that requires tucking the knees to the chest just tests hip mobility; use a box you can land on with a quarter squat.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 3–5 × 3–5 | 90–120 s |
| Conditioning | 3 × 8–12 | 60 s |
Jumps go at the start of a session after the warm-up and before heavy lifting, when the nervous system is fresh. Three to five reps of box jumps before squats is a common pairing.
Variations and alternatives
Similar exercises
Alternatives
Frequently asked questions
What muscles does the Broad Jump work?
The Broad Jump primarily works the quads. It also involves the calves, hamstrings and glutes, which assist the movement and stabilise the joints.
Is the Broad Jump good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Broad Jump with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Broad Jump?
If you cannot do the Broad Jump, try the Backward Jump, the Box Jump Over or the Single Leg Broad Jump. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Broad Jump, a sensible starting point is power: 3–5 × 3–5 with 90–120 s rest; conditioning: 3 × 8–12 with 60 s rest. Do it first in the session while you are fresh. Quality of each rep matters more than the count.
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