Exercise guide
Broad Long Jump
- Advanced
- Compound
- Rep-based
- Lower legs
The Broad Long Jump is a powerful plyometric exercise that builds explosive lower-body power and coordination by engaging the glutes, quads, and core. It focuses on horizontal displacement, improving athletic performance and fast-twitch muscle fiber recruitment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart on a flat, non-slip surface with at least 10 feet of clear space in front of you.
- Hinge at your hips and bend your knees into a partial squat position.
- Swing your arms back behind your hips to prepare for the forward drive.
- Keep your chest up and your gaze fixed on a point several feet ahead of you.
How to do it
- Explosively drive your hips forward and swing your arms upward and forward to launch yourself horizontally as far as possible.
- Exhale sharply during the takeoff, ensuring you reach full extension of the ankles, knees, and hips (triple extension).
- While in the air, pull your knees slightly toward your chest to prepare for a stable landing.
- Land softly on both feet simultaneously, absorbing the impact by immediately dropping into a controlled squat, then stand back up to reset.
Form checklist
- Land quietly to ensure your muscles, rather than your joints, are absorbing the force.
- Keep your knees tracking over your toes; do not let them cave inward (valgus) upon landing.
- Maintain a braced core throughout the flight and landing to protect the spine.
- Ensure your weight is distributed through the mid-foot and heels during the landing phase.
Pro tips
- Think of your arms as pendulums; the faster and more forcefully you swing them forward, the more momentum you will transfer to your lower body.
- Focus on 'sticking' the landing for two seconds to demonstrate total eccentric control before starting the next rep.
Make it harder
- Perform continuous broad jumps, transitioning immediately from the landing of one jump into the takeoff of the next without resetting.
- Hold a light medicine ball at chest height to increase the load on the lower body and the stabilization requirement of the core.
Frequently asked
- What muscles does the broad long jump work?
- The broad long jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the broad long jump?
- The broad long jump requires no equipment — just your body weight.
- Is the broad long jump good for beginners?
- The broad long jump is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps