Standing Long Jump
Test your power! Explode forward in the Standing Long Jump. See how far you can leap!
The Standing Long Jump mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Standing Long Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Standing Long Jump Variations and Alternatives
How to do the Standing Long Jump
Stand at a marked line with your feet shoulder-width apart.
Begin with a slight bend in your knees and hips, keeping your back straight.
Swing your arms back behind you to prepare for the jump.
Explosively swing your arms forward and simultaneously drive through your legs to propel yourself forward.
Jump as far as you can, aiming to land softly on the balls of your feet with your knees slightly bent to absorb the impact.
Measure the distance from the starting line to the back of your heels to record the length of the jump.
Practice to improve your technique and distance.
Note: Always ensure you warm up properly before attempting plyometric exercises to prevent injury. Landing technique is crucial to avoid undue stress on your knees.
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Standing Long Jump FAQs
What muscles does the Standing Long Jump work?
The Standing Long Jump mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Standing Long Jump?
None. The Standing Long Jump is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Long Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Long Jump variations and alternatives?
Similar exercises include the Body Throw, Broad Long Jump, Cardio Single-Leg Forward Hop and Long Jump.
Training calculators
Work out the numbers behind your training before your next session.