Broad Jump
Horizontal power, and the landing is the half most people skip.
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 — the landing is where knees get hurt.
- Diving forward at the torso instead of driving the hips.
Programming It
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
This movement trains the glutes, quads, power through a controlled range under load. Progressive tension over time is what produces adaptation — not novelty.
Where It Fits in a Program
Horizontal power, and the landing is the half most people skip. Train it when you are fresh enough to execute it well — compound work early in a session, isolation and accessory work after. This is an appropriate entry point. Learn the movement with a load you can control for every rep before adding weight — technique acquired early is technique you keep.
Progressing and Regressing It
To progress the broad jump: add load in the smallest increment available, or slow the eccentric to three seconds. To regress it: reduce range to what you can control cleanly, or use a supported version of the same pattern. Change one variable at a time or you learn nothing about which change worked.
Equipment and Substitutions
This version needs no equipment. If the pattern is not available to you on a given day, choose another exercise training the same muscles from the list below — the pattern matters more than the implement.
Related Exercises
- Sumo Deadlift — Glutes, Quads, Back
- Hip Airplane — Glutes, Hips, Balance
- Glute Bridge — Glutes, Hamstrings, Core
- Box Jump — Quads, Glutes, Power
- Jump Squat — Quads, Glutes, Power
- Barbell Hip Thrust — Glutes
- Kettlebell Swing — Glutes, Hamstrings, Conditioning
- Single-Leg Hip Thrust — Glutes, Hamstrings
Common Questions
What muscles does the broad jump work?
The broad jump primarily trains the glutes, quads, power. The listed muscles are highlighted in the animation above so you can see where the work should be felt.
How many sets and reps should I do?
For strength, three to five sets of three to six reps. For size, three to four sets of eight to twelve. For skill or capacity work, keep the reps well short of failure and repeat the quality rather than chasing the number.
What are the most common broad jump mistakes?
Most often: chasing distance and landing stiff; diving forward at the torso instead of driving the hips. Both are easier to catch on video than in the moment — film one set from the side and watch it back.
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 ankle directly, so an existing problem there is the one to be careful about. If a rep reproduces your pain rather than producing normal training discomfort, stop the set and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.