How to Do the Broad Jump
The broad jump is a horizontal jump where you swing your arms, dip, and leap forward as far as you can. It builds explosive power in the glutes, hamstrings and quads, and it is a classic test of lower-body power. It is a good drill for athletes and lifters who want to train speed and landing mechanics.
Log every set of your Broad Jump in SuperliftMuscles worked
Primary
- Quads
- Glutes
Secondary
- Calves
- Abs
How to do the Broad Jump
- 1
Stand with your feet shoulder-width apart and toes at a line.
- 2
Swing your arms back and dip into a quarter squat.
- 3
Swing your arms forward and explode up and out.
- 4
Extend your hips, knees and ankles fully as you take off.
- 5
Land softly on both feet with your knees bent.
- 6
Absorb the landing with your hips back.
- 7
Reset your stance before the next jump.
Form cues to remember
- Swing arms to drive forward
- Extend fully before leaving the ground
- Land soft, knees bent
- Stick the landing
Common mistakes
Landing with straight legs
Bend your knees and sit your hips back to absorb the impact.
Jumping too high instead of far
Drive forward and up at about a 45-degree angle.
Rushing reps
Rest and reset so each jump is explosive.
Not using the arms
Swing your arms back and forward to add power.
Sets and reps
| Strength | 4–6 sets of 3–5 jumps, 90 sec rest |
|---|---|
| Conditioning | 3 rounds of 5 jumps with a walk-back, 60 sec rest |
Land softly and stop when your landings get sloppy; fatigued jumping is the easiest way to roll an ankle or jar your knees.
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Broad Jump FAQ
What muscles does the broad jump work?
Your glutes, hamstrings and quads drive the jump, and your calves and abs help with takeoff and landing.
How do I jump farther?
Use a bigger arm swing, load your hips back, and extend fully through the hips, knees and ankles at takeoff. Practice landing softly so you can hold the distance.
Is the broad jump good for athletes?
Yes. It trains horizontal power, which carries over to sprinting and many sports. Keep reps low and quality high.
