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Broad Jump
A bodyweight plyometric exercise that builds lower body power and horizontal explosiveness by targeting quads, glutes, and hamstrings through explosive jumps forward.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Lower Back, Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
6/10Gastrocnemius, Soleus
Lower Back
4/10Erector Spinae
Abs
4/10Rectus Abdominis, Transverse Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, toes behind a starting line, core engaged, chest up, and gaze forward.
- Hinge at hips and bend knees into a shallow squat while swinging arms back.
- Explosively extend hips, knees, and ankles to propel forward, swinging arms up.
- Tuck knees toward chest during flight to maximize distance.
- Land softly on both feet in a squat, absorbing impact with bent knees and hips.
- Hold landing briefly for control without stumbling.
Coaching Tips
Form Cues
- Drive through heels
- Swing arms aggressively
- Triple extension explosively
- Land soft and balanced
- Eyes forward always
Breathing
Inhale during the countermovement loading phase; exhale forcefully during the explosion and landing.
Tempo
2-0-1
Range of Motion
Lower into a quarter squat for loading; achieve full triple extension at takeoff; land with thighs parallel to ground in squat position.
Safety
Safety Notes
- Warm up thoroughly to prepare joints
- Avoid if acute knee or hip pain exists
- Land on forgiving surface
- Focus on form before distance
- Progress gradually to avoid overload
Spotting
No spotting required; perform in open space with clear landing area.
Common Mistakes
- Knees collapsing inward on landing
- Rounding back during takeoff
- Stiff-legged landing
- Overemphasizing height over distance
- Incomplete arm swing
When to Avoid
- Acute knee injuries
- Hip joint issues
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
- Shoulder range for arm swing
Build Up First
- Master basic squat form
- Proficiency in bodyweight jumps
- Coordination in explosive movements
Also known as
Standing Long Jump
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