How to do a Standing Broad Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Standing Broad Jump
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.
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Generate My PlanAlternative Exercises to Standing Broad Jump
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2. Side Lunge
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4. Static Lunge
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8. Mountain Climber
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