Broad Jump
A two-footed horizontal jump for maximum distance. Develops horizontal power through the hips and legs.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Quadriceps
Secondary muscles
- Calves (Gastrocnemius)
- Lower Back (Erector Spinae)
- Soleus
- Sets
- 3–5
- Reps
- 3–5
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width apart behind a line, arms at your sides.
Swing your arms back while hinging at the hips and bending the knees.
Swing the arms forward and extend hips, knees and ankles to jump forward.
Bring the knees forward to reach with your feet.
Land on both feet in a quarter squat, hips back, and hold the landing.
Walk back and reset before the next rep.
Breathing: Inhale as you load, exhale sharply as you take off.
Coaching tips
Swing and snap the hips
Jump out, not up
Stick the landing
Common mistakes
Falling forward or backward on landing
Landing with stiff legs
Knees collapsing inward
Safety notes
Land with knees bent and aligned over the toes on a non-slip surface.
Build distance gradually; don't chase max distance before landings are solid.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.