Standing Long Jump

Standing Long Jump


The Standing Long Jump is a plyometric exercise that focuses on explosive power and lower body strength. The Standing Long Jump exercise targets the muscles of the legs, including the quads, hamstrings, and glutes, while also improving explosive power, coordination, and balance.

Muscle Group

Equipment Required

Standing Long Jump Instructions

  1. Stand with your feet shoulder-width apart.
  2. Bend your knees and lower your hips, keeping your back straight.
  3. Swing your arms back behind you.
  4. Jump forward as far as you can, swinging your arms forward to help propel you.
  5. Land on both feet, with your knees slightly bent to absorb the impact.
  6. Measure the distance you jumped from the starting line.
  7. Repeat for desired number of jumps.

Standing Long Jump Form & Visual

Standing Long Jump

Standing Long Jump Benefits

  • Improves explosive power in the legs
  • Increases overall lower body strength
  • Improves coordination and balance
  • Helps to develop better jumping technique
  • Can be used as a measure of athletic ability and progress

Standing Long Jump Muscles Worked

  • Quadriceps
  • Hamstrings
  • Calf muscles
  • Glutes
  • Core muscles

Standing Long Jump Variations & Alternatives

  • Single Leg Standing Long Jump
  • Weighted Standing Long Jump
  • Standing Broad Jump
  • Box Jumps
  • Depth Jumps