Broad Jump
The broad jump is a movement that primarily trains the glutes and quads, with the hamstrings and calves assisting. Equipment: bodyweight. Suited to intermediate lifters.
- Primary muscles
- Glutes And Quads
- Secondary muscles
- hamstrings and calves
- Muscle group
- legs
- Equipment
- bodyweight
- Movement pattern
- Jump
- Difficulty
- Intermediate
- Also searched as
- broad jumps, standing long jump, standing broad jump
Complete broad jump guides
- Proper formBroad Jump: Proper Form, Step by StepClear, evidence-aware guide to proper broad jump form: setup, execution cues, breathing, tempo, programming tips, common mistakes and safety notes for lifters.
- Muscles workedBroad Jump: Muscles Worked and Best AlternativesClear breakdown of which muscles the broad jump trains, how to program it, and 3–4 practical alternatives for equipment limits, injuries, or plateaus.
- Sets and repsHow Many Sets and Reps for the Broad Jump (by Goal) — Evidence‑informed Ranges and ProgressionClear, evidence‑informed set/rep/frequency ranges for the broad jump by goal (power, strength, hypertrophy, endurance). Progression rules and when to add weight vs reps.
- Common mistakesThe Most Common Broad Jump Mistakes (and How to Fix Them)Clear, evidence-aware breakdown of the 6 most common broad jump mistakes: why they happen, what they cost (distance or injury risk), and one concrete fix for each.
- At-home alternativesBroad Jump Alternatives at Home (Minimal Equipment)Four practical at-home substitutes for the broad jump using bodyweight, dumbbells, or bands—what each keeps and loses versus the broad jump, programming tips, and when to return to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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