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Quadriceps · Intermediate

Broad Jump

Standing two-foot horizontal jump for lower-body power and controlled landing.

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Broad Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Bodyweight

Sets × reps

4 × 5

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Stand with feet about hip width and a clear landing space ahead.
  2. 02Load the hips back and swing the arms behind you.
  3. 03Explode forward by driving the arms and hips through together.
  4. 04Land on both feet with knees bent and tracking over the toes.
  5. 05Stick the landing before standing up or resetting for the next jump.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBroad Jump to VerticalHarder progressionSingle Leg Broad JumpRelated variationSingle Leg Forward Hops

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitute90 Degree Jump Squat TwistComparable substituteSquat JumpComparable substituteBox Jump

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