Legs · Power
Broad Jumps
Broad jumps are a bodyweight power exercise where you jump as far forward as you can from a standing start and land on both feet. They train the glutes, quads and calves to produce force quickly, and they teach you to absorb impact with soft knees and hips pushed back.
Also known as: Standing long jump, Standing broad jump, Long jumps
- Muscle group
- Legs
- Movement pattern
- Power
- Type
- Compound
- Equipment
- Bodyweight, Open floor space
- Difficulty
- Intermediate
What muscles does the broad jumps work?
Primary movers
- Gluteus maximus
- Quadriceps
Assisting muscles
- Hamstrings
- Calves
- Spinal erectors
- Abdominals
The glutes and quads provide most of the power. As you swing your arms forward, the hips, knees and ankles extend together in a single explosive push, and the glutes are the main drivers of that hip extension.
The calves finish the push through the ankle, and the hamstrings help extend the hip and control the knee. Together they act as a chain, which is why the jump feels like a whole-leg effort rather than a squat.
The arm swing is part of the movement, not decoration. Swinging the arms back and then forward adds momentum and lets you leave the floor with more speed, so a strong swing usually adds clear distance.
The landing is just as important. The quads, glutes and hamstrings all work eccentrically to absorb your body weight as your knees bend and your hips go back, and the trunk muscles keep you upright. Land softly, and leave time between jumps so every landing is controlled.
How to do the broad jumps
Setup
- 1
Find a flat, non-slip surface with plenty of clear space in front of you.
- 2
Stand with your feet hip-width apart and your arms relaxed at your sides.
- 3
Brace your core and keep your chest tall.
- 4
Look ahead at the spot you want to land on.
Execution
- 1
Swing your arms back as you hinge at the hips and bend your knees into a quarter squat.
- 2
Swing your arms forward and explode through your hips, knees and ankles.
- 3
Jump as far forward as you can, keeping your chest up through the air.
- 4
Reach your feet forward as you come down and land on both feet at the same time.
- 5
Bend your knees and push your hips back to absorb the landing, with knees tracking over your toes.
- 6
Stand up, reset your feet and repeat. Stick each landing before the next jump.
Common broad jumps mistakes
Landing with stiff legs
Straight knees send the impact straight into the joints instead of the muscles.
The fix: Land with bent knees and your hips pushed back, like the bottom of a quarter squat.
Letting the knees cave in
Knees falling inward on landing puts awkward stress on the joints.
The fix: Keep your knees tracking over your toes and your feet planted evenly.
Jumping again before you are balanced
Chaining jumps while off balance makes landings sloppy and tires you quickly.
The fix: Stick each landing, stand tall and reset before you jump again.
Leaning too far forward
Leaning too far forward makes you fall out of the landing and onto your hands.
The fix: Keep your chest up and your weight over the middle of your feet as you land.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Power | 3–5 | 3–5 | Bodyweight, full effort each jump | 90 s–2 min |
| Conditioning | 3 | 5–8 | Bodyweight, controlled landings | 60–90 s |
| Beginner | 2–3 | 3–5 | Shorter jumps, focus on soft landings | 90 s |
Do broad jumps early in a session while your legs are fresh, or as a warm-up before squats and deadlifts. Quality matters more than volume, so stop when your landings start to get sloppy. Rest fully between sets, since this is a power drill and not a cardio exercise.
Running the broad jumps in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayBroad Jumps variations and alternatives
Bodyweight Squats
EasierBuilds the squat pattern and leg strength before adding speed and impact.
Jump Squats
AlternativeTrains vertical power with a landing in the same spot.
Jump Lunges
HarderAdds a single-leg landing and more balance demand.
Kettlebell Swing
AlternativeTrains explosive hip extension with load and less impact.
Burpees
AlternativeA conditioning exercise that includes a jump at the end of each rep.
Frequently asked questions
What muscles do broad jumps work?
Mainly the glutes and quads, with help from the hamstrings, calves and trunk.
How do I jump farther?
Use a strong arm swing and push through your hips, knees and ankles together. A deeper, faster load before the jump also helps.
How should I land a broad jump?
Land on both feet with bent knees and your hips back. Keep your knees tracking over your toes.
Are broad jumps good for beginners?
They can be, if you keep the jumps short and focus on landing softly. Learn bodyweight squats first.
Hercules tracks every broad jumps you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play