Broad Jump
The broad jump, or standing long jump, is a maximal two-footed jump forwards for distance. It trains horizontal leg power through the glutes and hamstrings, with the quadriceps and calves finishing the push, and it is a common test of explosive power.
Also called: Standing Long Jump, Standing Broad Jump, Two-Foot Broad Jump, Horizontal Jump · Equipment: bodyweight · Pattern: squat
Step by step
- Stand behind a line with your feet hip- to shoulder-width apart and your toes pointing forward.
- Swing your arms back as you push your hips back and bend your knees and ankles into a quick dip, keeping your heels down.
- Without pausing, extend your hips, knees and ankles explosively and swing your arms forward and up, driving your body forwards and slightly upwards.
- In the air, bring your knees up and reach your feet forward.
- Land on both feet at the same time with your hips back and your knees bent in line with your toes. Hold the landing for a moment.
- Stand up, walk back to the line and reset before the next jump. For testing, measure from the line to the back of your rearmost heel.
- Hips back, then throw yourself forward
- Arms back, then forward and up
- Jump out, not just up
- Reach your feet forward in the air
- Land on both feet together
- Stick the landing, hips back
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Gluteus maximus | Prime mover | C |
| Hamstrings: biceps femoris (long head) | Prime mover | C |
| Quadriceps: vastus lateralis | Prime mover | C |
| Quadriceps: vastus medialis | Prime mover | C |
| Gastrocnemius | Secondary | C |
| Soleus | Secondary | D |
| Adductors | Secondary | D |
| Erector spinae | Stabiliser | D |
| Gluteus medius/minimus | Stabiliser | D |
| Rectus abdominis | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
No arm swing
Fix: Swing your arms back on the dip, then forward and up as you drive.
Jumping straight up
Fix: Lean forward as you drive and aim to travel out as well as up.
Stiff or one-foot landing
Fix: Land on both feet together with your hips back and knees bent.
Chest collapsing on landing
Fix: Keep your chest up and absorb the landing with your hips.
Knees caving in on landing
Fix: Keep your knees over your toes, and shorten the jump until you can.
Stumbling forward after landing
Fix: Hold the landing for a second before you stand up.
What the research says
Power · first choiceSport performance · first choiceGeneral fitnessFat loss & conditioning
- Direction of training — A meta-analysis found horizontal plyometric drills, such as broad jumps and bounds, improved horizontal performance more than vertical drills, while the two gave similar vertical-jump results.
- Adaptations — Meta-analyses find plyometric training improves jump performance and tendon stiffness, with only small-to-moderate muscle growth.
- Sets and rest — A common approach is 3–6 sets of 2–5 maximal jumps with full recovery, early in a session while fresh, with distance logged for each rep. There is no direct research on broad-jump set structure.
- Strength work — A meta-analysis links gains in back-squat strength with faster sprinting, and many programmes pair broad jumps with heavy leg strength work.
- Testing — A validation study found horizontal jumps are reliable tests of explosive leg power, although the squat jump and countermovement jump were the most reliable of the seven tests studied.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the broad jump in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.