Primary
Plyometrics
Secondary
Quadriceps, Glutes, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Hinge
See how Broad Jump could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The broad jump develops horizontal power essential for sprinting, change of direction, and field sport performance. Unlike vertical jumps, the broad jump teaches you to project force at an optimal takeoff angle, training the hip extension pattern used in acceleration.
When to use it
Use early in workouts for power development. Common athletic test and training exercise.
Who it's for
All fitness levels looking to develop horizontal power. Essential for field sport athletes.
Aim for a 45-degree takeoff angle and drive your arms aggressively forward and up. Land with your weight centered over your feet to stick the landing rather than falling backward.
Browse all plyometrics exercises
Also targets: Quadriceps, Glutes, Hamstrings
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Stand with feet shoulder-width apart, toes pointing forward.
Swing arms back while bending knees and hinging at hips.
Drive arms forward and up while extending hips, knees, and ankles.
Jump forward as far as possible, projecting body at 45 degrees.
Land softly on both feet with knees bent to absorb impact.
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.
Use broad jumps for horizontal power development or as an athletic assessment. Program 4-5 sets of 4-5 reps with full recovery. Measure your jumps regularly to track progress and maintain motivation.
Jumping too high instead of far, wasting vertical energy.
Hip hinge movements like the Broad Jump depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Quadriceps guide the movement.
Not using arms effectively for momentum generation.
Bouncing or using momentum during the Broad Jump makes the movement harder to control and can shift work away from your Quadriceps. Use a load you can move smoothly through the intended range.
Landing with straight legs, stressing knee joints.
Letting your knees drift away from the intended line during the Broad Jump changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Falling backward on landing instead of sticking it.
Changing your back position during the Broad Jump can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
All fitness levels looking to develop horizontal power. Essential for field sport athletes.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 4-5 sets of 4-5 reps. Rest 60-90 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Broad Jump could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Broad Jump
The Broad Jump primarily targets the Quadriceps, Glutes, making it an effective exercise for plyometrics development. Secondary muscles worked during the Broad Jump include Hamstrings, Calves, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip Flexors.
Our library labels Broad Jump as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Broad Jump. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Broad Jump is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Broad Jump include: Box Jump, Squat Jump, Lateral Bound. These exercises target similar muscle groups as the Broad Jump and can be used as substitutes based on your equipment availability, gym setup, or training preferences.