Standing Long Jump
Description
The standing long jump (or broad jump) is a plyometric exercise where you jump forward as far as possible from a standing position. It builds horizontal explosive power, glute strength, and athletic carryover. It is a standard test in athletic combines and strength programming.
Muscle Group
Equipment Required
Standing Long Jump Instructions
- Stand with feet shoulder-width apart, toes behind a starting line.
- Sit your hips back into a partial squat. Swing your arms back to load.
- Explode forward and upward by extending your hips, knees, and ankles. Swing your arms forward and up for maximum momentum.
- Drive your knees up at the peak of the jump.
- Land with both feet, knees bent, and weight slightly forward. Absorb the impact through your legs.
- Stick the landing — do not stumble or fall backward.
- Walk back to the start. Rest fully between jumps.
- Perform 5 to 10 max-effort jumps. Quality over quantity.
Standing Long Jump Form & Visual
Standing Long Jump Benefits
- Builds horizontal explosive power
- Develops glute and hamstring power
- Standard athletic combine test
- Carries over to sprinting and athletic performance
- No equipment needed
- Easy to measure progress
Standing Long Jump Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
- Core (anti-extension)
- Anterior deltoid (arm swing)
Standing Long Jump Variations & Alternatives
- Jump Squat (vertical)
- Box Jump
- Forward Jump
- Standing Triple Jump
- Repeat Broad Jumps (continuous)
- Single-Leg Broad Jump
