Videos
Instructions
- Stand with your feet shoulder-width apart and arms at your sides
- Bend your knees and hips into a half-squat while swinging your arms back
- Explosively push through your legs and swing your arms forward to jump forward
- Land softly on both feet with knees slightly bent and chest up
- Reset and repeat for the desired number of repetitions
Technical Tips
- Use your arms to generate momentum and balance
- Keep your chest lifted and core engaged during the jump
- Land with feet flat and absorb impact by bending your knees
- Avoid letting knees collapse inward on landing
Breathing Tips
- Inhale while preparing in the squat position
- Exhale forcefully during the jump phase
- Inhale again after landing and stabilizing
Medical restrictions
- Knee injuries or instability
- Hip or ankle joint issues
- Low back pain or disc conditions
- Balance or proprioception deficits
Description
The Standing Broad Jump is a powerful bodyweight exercise that builds lower-body explosiveness, coordination, and athletic performance. It involves jumping forward from a standing position using both legs simultaneously, making it a staple in plyometric and athletic training programs. This exercise not only develops muscular power in the glutes, quadriceps, hamstrings, and calves, but also enhances overall neuromuscular control and balance upon landing. The Standing Broad Jump is widely used for performance testing in sports and military contexts due to its simplicity and effectiveness in assessing horizontal power output. Whether used as a part of a warm-up, agility drill, or conditioning workout, this movement requires no equipment and can be performed virtually anywhere. Regular practice improves force production, joint stabilization, and body awareness, making it beneficial for athletes across all levels seeking to improve jump performance and lower body explosiveness.
What muscles do I work with the Standing Broad Jump?
The Standing Broad Jump primarily targets the glutes, quadriceps, hamstrings, and calves, while also engaging the core and stabilizers for landing control.
Is the Standing Broad Jump good for improving athletic performance?
Yes, the Standing Broad Jump improves lower body power, coordination, and explosiveness, making it excellent for enhancing athletic performance in sports and functional fitness.
Can I do Standing Broad Jumps without any equipment?
Absolutely, the Standing Broad Jump is a bodyweight exercise that requires no equipment and can be performed anywhere with enough space.
How do I land safely from a Broad Jump?
To land safely, keep your knees slightly bent, core engaged, and feet flat to absorb impact, avoiding inward knee collapse or stiff landings.
How many reps of Standing Broad Jumps should I do?
Start with 3 sets of 5–8 reps, focusing on form and distance, and adjust based on your fitness level and training goals.