Broad Jump
Primary
Plyometrics
Secondary
Quadriceps, Glutes, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Hinge
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Use early in workouts for power development. Common athletic test and training exercise. The Broad Jump — a plyometric hip hinge movement — is one of the most effective ways to train your plyometrics, with secondary work on your Hamstrings and Calves.
Everything You Need to Know About the Broad Jump
The Broad Jump is a good for beginners exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use early in workouts for power development. Common athletic test and training exercise. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to develop horizontal power. Essential for field sport athletes. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Broad Jump
Primary
Secondary
Stabilizers
Broad Jump form guide
- 1
Stand with feet shoulder-width apart, toes pointing forward.
- 2
Swing arms back while bending knees and hinging at hips.
- 3
Drive arms forward and up while extending hips, knees, and ankles.
- 4
Jump forward as far as possible, projecting body at 45 degrees.
- 5
Land softly on both feet with knees bent to absorb impact.
What are the best tips for the Broad Jump?
Drive your arms aggressively to generate momentum.
Aim for a 45-degree takeoff angle for maximum distance.
Land with your weight centered over your feet.
Measure your jumps to track progress over time.
What are common Broad Jump mistakes to avoid?
Jumping too high instead of far, wasting vertical energy.
Hip hinge movements like the Broad Jump demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Quadriceps control the movement.
Not using arms effectively for momentum generation.
Bouncing or using momentum during the Broad Jump takes work away from your Quadriceps and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Landing with straight legs, stressing knee joints.
Letting your knees collapse inward during the Broad Jump puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Falling backward on landing instead of sticking it.
A compromised back position during the Broad Jump puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Is the Broad Jump right for you?
All fitness levels looking to develop horizontal power. Essential for field sport athletes.
How to Program the Broad Jump
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-5 sets of 4-5 reps. Rest 60-90 seconds between sets.
What are good alternatives to the Broad Jump?
Box Jump
Squat Jump
Lateral Bound
Other Variations
- Standing Triple Jump
- Single-Leg Broad Jump
- Consecutive Broad Jumps
- Broad Jump to Sprint
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Broad Jump — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Perform on a non-slip surface.
- Ensure adequate space for landing.
- Land softly with bent knees.