Broad Jump
Jump far, land quiet, stick it. The broad jump trains horizontal power through the glutes and quads, and the landing is the half most people skip. Dip to a quarter squat, swing the arms back and drive out. Chasing distance and landing stiff is how knees get hurt, so build the landing before you build the distance.
Setup
- Stand tall, feet hip width, room to travel forward.
- Soft knees, arms free at the sides.
How To Do It
- Dip to a quarter squat and swing the arms back.
- Jump forward, extending the hips hard.
- Land on both feet with bent knees and hold the landing for a beat.
Breathing
Exhale on the jump.
Common Mistakes
- Chasing distance and landing stiff, because the landing is where knees get hurt.
- Diving forward at the torso instead of driving the hips.
Programming It
Four to six sets of 2-3 jumps with full rest.
Why This Exercise Works
Jumping forward rather than up biases the hips and hamstrings over the quads, and it is a much harder landing to absorb because the momentum is horizontal. That makes it a genuine test of whether your hips can both produce force and stop it.
Where You Should Feel It
Glutes and hamstrings driving forward, then everything working to stop the momentum on landing. The landing is the harder half and the part most people neglect.
Where It Fits in a Program
Horizontal power, and the landing is the half most people skip. Early in the session, before anything has tired you. Rest more than feels necessary.
Progressing and Regressing It
To progress the broad jump: chase distance only while the landing stays quiet and controlled. To regress it: jump for half distance and focus on sticking the landing.
Who It's For
Athletes and anyone who wants to keep their power. It is more demanding to land than a box jump, so build up to it. Not a good choice on hard surfaces or with sore knees.
Equipment and Substitutions
Nothing to buy and nowhere to be, which is the point. If it is too easy, the harder variations below are the progression, not added weight.
Related Exercises
- Sumo Deadlift · Glutes, Quads, Back
- Glute Bridge March · Glutes, Core
- Hip Airplane · Glutes, Hips, Balance
- Box Jump · Quads, Glutes, Power
- Single-Leg Glute Bridge · Glutes, Hamstrings
- Glute Bridge · Glutes, Hamstrings, Core
- Barbell Hip Thrust · Glutes
- Band Hip Thrust · Glutes, Hamstrings
Common Questions
What muscles does the broad jump work?
The broad jump primarily trains the glutes, quads, power.
How many sets and reps should I do?
Four to six sets of 2-3 jumps with full rest.
What are the most common broad jump mistakes?
Most often: chasing distance and landing stiff, because the landing is where knees get hurt; diving forward at the torso instead of driving the hips.
Can I do this without any equipment?
Yes. This version needs no equipment at all. It trains the glutes, quads, power using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The broad jump loads the knee, hip and lower back together, which means a problem in any one of them can surface here. If a rep reproduces the pain you already have, stop the set and get it looked at. Not medical advice.