Primary
Plyometrics
Secondary
Quadriceps, Glutes, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Hinge
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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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We slot it into the right day with sets, reps, and progression you can follow.
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 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.
All fitness levels looking to develop horizontal power. Essential for field sport athletes.
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.
MySetPlan places Broad Jump inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Broad Jump
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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.
Yes, the Broad Jump is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to develop horizontal power. Essential for field sport athletes. Start with lighter weights to master proper form before progressing.
For the Broad Jump, the recommended approach depends on your goals. 4-5 sets of 4-5 reps. Rest 60-90 seconds between sets. For strength, use 3-5 reps. For muscle growth, perform 5-8 reps. For endurance, complete 8-10 reps.
Yes, the Broad Jump can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting plyometrics.
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.