Primary
Full Body
Secondary
Quadriceps, Glutes, Hamstrings
Equipment
None
Difficulty
Beginner
Type
Hinge
Preview a first week that includes Broad Jump
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 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
See where Broad Jump fits — preview your first week
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 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.
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
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 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.