Primary
Full Body
Secondary
Quadriceps, Glutes, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Hinge
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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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We slot it into the right day with sets, reps, and progression you can follow.
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 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.
All fitness levels wanting horizontal power.
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.
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
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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 full-body 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 wanting horizontal power. 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. 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 full-body.
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.