- EquipmentBodyweight
- PatternSquat
- Reps3 to 10 reps
- Joint loadKnee
Stand with your feet about hip width apart and clear, non-slip space in front of you.
First cueLand softly.
How to do the Broad Jump
Set up. Stand with your feet about hip width apart and clear, non-slip space in front of you.
- Swing your arms back and dip into a quarter squat.
- Jump forward as far as you can, swinging the arms through.
- Land on both feet with bent knees and hold the landing.
- Walk back and reset.
Form cues
- Land softly.
- Keep the knees over the toes on landing.
- Stick each landing before the next rep.
Common mistakes
- Landing stiff-legged.
- Chaining jumps without resetting.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Glutes and Hamstrings.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Broad Jump, from the same catalog the StatBlockFit app logs.
- Nordic Curl Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Single-Leg Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Monster Walk Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Broad Jump first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Broad Jump 3 × 3 to 10 reps
- Nordic Curl 3 × 3 to 10 reps
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Monster Walk 3 × 10 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Bulgarian Split Squat
Dumbbell
Gym or cable swap
Smith Machine Squat
Smith machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
Do before it: Bodyweight Squat (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Broad Jump is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Broad Jump?
Set up: Stand with your feet about hip width apart and clear, non-slip space in front of you. Steps: 1. Swing your arms back and dip into a quarter squat. 2. Jump forward as far as you can, swinging the arms through. 3. Land on both feet with bent knees and hold the landing. 4. Walk back and reset. Form cues: Land softly. Keep the knees over the toes on landing. Stick each landing before the next rep. Common mistakes: Landing stiff-legged. Chaining jumps without resetting.
What muscles does the Broad Jump work?
It trains the quads as its main target and works the glutes and hamstrings on the way.
What can I do instead of the Broad Jump?
At home: Bulgarian Split Squat. In a gym: Smith Machine Squat. Each trains the same main muscle.
What should I pair the Broad Jump with?
Good partners in the same workout are Nordic Curl, Single-Leg Calf Raise, Cossack Squat and Monster Walk.