Broad Long Jump
Test your power! Explode forward in the Broad Long Jump. Improve strength & coordination. Land softly & measure your distance.
The Broad Long Jump is a compound exercise that mainly works the glutes & hips and quads, with help from the calves / shins and hamstrings. No equipment needed: it uses just your bodyweight.
Broad Long Jump Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Upper Calf (gastrocnemius); Hamstrings
Broad Long Jump Variations and Alternatives
How to do the Broad Long Jump
Instructions for the Broad Long Jump:
Stand with your feet shoulder-width apart, knees slightly bent, and arms by your sides.
Begin the movement by swinging your arms back behind you while simultaneously bending at the hips and knees to lower into a semi-squat position.
Explosively push off the ground with both feet, extending your hips, knees, and ankles. Swing your arms forward to gain additional momentum.
Propel your body forward into the air, aiming to cover as much horizontal distance as possible.
While in the air, keep your body stretched out, with arms extended in front of you for balance.
Land softly on both feet, with knees bent to absorb the impact and to prevent injury. Ensure that you land with your center of gravity slightly forward to maintain balance and to prepare for the next jump if doing multiple repetitions.
Measure the distance from the starting point to the back of your heels to record the length of the jump.
Rest as needed and repeat for the desired number of repetitions.
Safety Tips:
Perform a thorough warm-up to prepare your muscles and joints for the explosive movement.
Use proper form to avoid injury, especially to the knees and back upon landing.
Start with shorter jumps and gradually increase the distance as your strength and technique improve.
Ensure that there is adequate space for landing and that the surface is flat and not slippery.
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Broad Long Jump FAQs
What muscles does the Broad Long Jump work?
The Broad Long Jump mainly works the glutes & hips and quads, with help from the calves / shins and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Broad Long Jump?
None. The Broad Long Jump is a bodyweight exercise, so you can do it anywhere.
Is the Broad Long Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Broad Long Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Broad Long Jump variations and alternatives?
Similar exercises include the Astride Jump, Body Throw, Burpee Long Push-Up Jump and Long Jump.
Training calculators
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