Primary
Plyometrics
Secondary
Quadriceps, Glutes, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Hinge
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MySetPlan shows you when to use Broad Jump, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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 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.
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.
Try Gym Mode FreeMySetPlan 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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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.