Smart Workout Diary

Standing Broad Jump

The standing broad jump is an explosive two-foot jump forward from a stationary position. It develops lower-body power and coordination, primarily using the glutes and quadriceps, and can support jumping and athletic performance goals.

Demonstration

Demonstration: Standing Broad Jump

Instructions

  1. Stand with your feet about hip-width apart on a clear, non-slip surface.
  2. Brace your trunk, bend your hips and knees, and swing your arms back.
  3. Drive through both feet while extending your hips, knees, and ankles, swinging your arms forward to jump ahead.
  4. Land softly on both feet with your knees and hips bent, keeping your knees aligned with your toes.
  5. Regain balance before stepping away and reset fully before the next jump.
Muscle Group
Glutes
Other Muscle Groups
Quads, Hamstrings, Calves
Type
Plyometric
Mechanics
Compound
Movement Patterns
Squat, Jump
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a controlled countermovement rather than dropping abruptly into the start position.
  2. Prioritize a quiet, balanced landing over maximum distance.
  3. Keep your chest up as you land instead of letting it collapse forward.
  4. Leave enough clear space in front of you and stop if you cannot land with control.
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