Standing Long Jump

Muscles worked

Setup

1. Stand with your feet shoulder-width apart behind a designated starting line.
2. Engage your core and stand tall with your arms reaching toward the ceiling.
3. Ensure you have a clear, non-slip landing area at least 8-10 feet in front of you.

How to do it

1. Swing your arms down and back while hinging at the hips and bending your knees into a powerful 'loaded' quarter-squat position.
2. Explosively drive your hips forward and swing your arms overhead, jumping forward as far as possible while exhaling sharply.
3. Achieve full 'triple extension' by straightening your ankles, knees, and hips simultaneously in mid-air.
4. Land softly on both feet, absorbing the impact by immediately dropping into a deep squat with your weight centered.

Form checklist

• Land with 'quiet feet' to ensure your muscles, not your joints, absorb the force.
• Keep your knees tracked over your toes; do not let them cave inward upon landing.
• Maintain a flat back and proud chest during the loading phase to protect the spine.
• Stick the landing for one second before standing up to demonstrate control.

Pro tips

• Think about throwing your hips toward the horizon rather than just jumping up; a 45-degree takeoff angle is optimal for distance.
• Use your arms aggressively; the momentum generated by a forceful forward arm swing can significantly increase your jump distance.

Make it harder

• Perform consecutive broad jumps, transitioning immediately from the landing of one jump into the takeoff of the next.
• Hold light dumbbells (3-5 lbs) to add load to the arm swing and increase the demand on the lower body during takeoff.

Frequently asked

What muscles does the standing long jump work?

The standing long jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs as secondary muscles.

What equipment do you need for the standing long jump?

The standing long jump requires no equipment — just your body weight.

Is the standing long jump good for beginners?

The standing long jump is rated intermediate. 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