How to do a Standing Broad Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Standing Broad Jump
Target muscles worked
Instructions for Proper Form
Standing Broad Jump is a compound, explosive exercise that primarily targets the quads, glutes, and hamstrings. By jumping forward from a standing position, you develop power and explosiveness in your lower body. This exercise is a great way to improve your jumping ability, agility, and can be easily incorporated into plyometric training.
- Stand with your feet shoulder-width apart and a slight bend your knees.
- Keep your core engaged, chest up and gaze forward.
- Hinge your hips back, bend your knees and shift your weight to the balls of your feet—like you would for a quarter squat.
- As you do this, swing both arms back behind you to generate momentum.
- Engage your quads, glutes, hamstrings and calves, to explosively spring forward and up.
- Bring your legs back underneath you mid-jump.
- Land on your heels.
- Absorb the force of the landing by dropping into a squat as you land.
- Do not land with your knees locked out.
- Complete the set.
Alternatives & Variations to Standing Broad Jump
1. Air Squats
92.1 mSCORESWAPPED 338 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
2. Side Lunge
79.4 mSCORESWAPPED 176 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
3. Lunge
90.8 mSCORESWAPPED 148 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
4. Static Lunge
19.4 mSCORESWAPPED 127 TIMESStatic Lunge is a compound exercise that primarily targets the quads, glutes, and hamstrings. By keeping your feet in a fixed position and lowering your body, you can focus on muscle activation without the added complexity of stepping motions. This variation helps improve balance and stability, and is excellent for building lower body strength without additional equipment.
5. Pause Squat
71.3 mSCORESWAPPED 123 TIMESPause Squat is a variation of the standard Squat. Like other Squats, this is a compound exercise that primarily targets the quadriceps. By pausing at the bottom of the movement, you increase the time under tension, which can help improve muscle endurance and strength. This also ensures you maintain proper form and engage your muscles more effectively throughout the squat.
6. Bodyweight Squat Hold
13.9 mSCORESWAPPED 102 TIMESBodyweight Squat Hold is a variation on the more standard Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. By holding the squat position, you maintain continuous muscle activation, which can help build endurance and stability. This is an excellent exercise for building foundational strength and improving form without adding any extra resistance.
7. Mountain Climber
74.9 mSCORESWAPPED 101 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.
8. Butt Kick
2 mSCORESWAPPED 101 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.
9. Dumbbell Squat
94.1 mSCORESWAPPED 94 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
10. Leg Extension
99.4 mSCORESWAPPED 90 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.