Primary
Full Body
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 is a horizontal plyometric that develops explosive power in the sagittal plane. By jumping for distance rather than height, you train different muscle firing patterns and force vectors that transfer to acceleration, sprinting, and change-of-direction.
When to use it
Use for power development or athletic testing.
Who it's for
All fitness levels wanting horizontal power.
Aim for a 45-degree takeoff angle—too vertical wastes energy, too horizontal limits distance. Use an aggressive arm swing forward and up to maximize momentum. Land softly with bent knees and weight centered, not falling backward. Reset fully between reps.
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Also targets: Quadriceps, Glutes, Hamstrings
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Stand with feet shoulder-width, toes forward.
Swing arms back while hinging at hips.
Explode forward and up at 45-degree angle.
Drive arms forward for momentum.
Land softly with bent knees.
Aim for 45-degree takeoff angle.
Use arms aggressively for distance.
Land with weight centered.
Track your distance for progress.
Use for power development in athletic training or as a simple fitness assessment. Commonly tested in NFL Combine and sports tryouts. Program 4-5 sets of 3-5 reps with full recovery between sets. Track your distance to measure power improvements over time.
Jumping too high instead of far.
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.
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.
Landing with straight legs.
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.
Falling backward on landing.
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 wanting horizontal power.
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.
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 full-body 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.