Long Jump
Leap into fitness! Long Jump builds explosive power and coordination. Jump to a healthier you!
The Long Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins and back. No equipment needed: it uses just your bodyweight.
Long Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lower Calf (soleus); Lats (latissimus dorsi)
Long Jump Variations and Alternatives
How to do the Long Jump
Exercise Preparation: Start with your feet shoulder-width apart while standing behind the takeoff line.
Ready Position: Get into a ready position by slightly bending your knees and leaning your torso forward, with your arms extended behind you.
Initial Jump: Begin by driving your arms forward and upward while simultaneously exploding off the ground with your legs.
Mid-Jump: Swing your arms forcefully to propel your body forward, extending your legs and torso as you soar through the air.
Peak of Jump: As you reach the peak of your jump, begin to bring your feet forward to prepare for landing.
Landing: Land with your feet together in the sand pit (if available) to mark the distance of the jump. Attempt to land softly and avoid falling backward to maximize the measured distance of the jump.
Post-Jump: Exit the pit by walking out of the front of the landing area to ensure the jump is measured from the correct spot.
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Long Jump FAQs
What muscles does the Long Jump work?
The Long Jump mainly works the quads and glutes & hips, with help from the calves / shins and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Long Jump?
None. The Long Jump is a bodyweight exercise, so you can do it anywhere.
Is the 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 Long Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Long Jump variations and alternatives?
Similar exercises include the Body Throw, Broad Long Jump, Burpee Long Push-Up Jump and Standing Long Jump.
Training calculators
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