Broad Jump
Primary
Full Body
Secondary
Quadriceps, Glutes, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Hinge
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The Broad Jump is a plyometric hip hinge movement that primarily targets your full body. Use for power development or athletic testing.
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 for power development or athletic testing. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels wanting horizontal power. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Broad Jump — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Broad Jump?
- 1
Stand with feet shoulder-width, toes forward.
- 2
Swing arms back while hinging at hips.
- 3
Explode forward and up at 45-degree angle.
- 4
Drive arms forward for momentum.
- 5
Land softly with bent knees.
What are the best tips for the Broad Jump?
Aim for 45-degree takeoff angle.
Use arms aggressively for distance.
Land with weight centered.
Track your distance for progress.
Common Broad Jump mistakes
Jumping too high instead of far.
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.
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.
Landing with straight legs.
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.
Falling backward on landing.
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.
Broad Jump — who it's best for
All fitness levels wanting horizontal power.
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.
What are good alternatives to the Broad Jump?
Box Jump
Squat Jump
Lateral Bound
Other Variations
- Triple Broad Jump
- Single-Leg Broad Jump
- Broad Jump to Sprint
- Standing Long Jump
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
- Land softly with bent knees.
- Ensure clear landing area.
- Perform on non-slip surface.