An explosive horizontal bodyweight jump that propels you forward, driven mainly by leg and hip power while engaging the whole body.
How to do the Broad Jump#
- Stand with feet about hip- to shoulder-width apart and knees slightly bent.
- Hinge at the hips and lower into a shallow squat while pulling your arms back.
- Explosively extend your legs and drive through your feet, swinging your arms forward to generate momentum.
- Land softly on both feet with hips and knees bent to absorb the impact and keep your torso forward.
- Step or shuffle back to the start position and prepare for the next repetition.
Muscles worked#
- Primary: Glutes, Quads, Hamstrings
- Secondary: Calves, Abs, Lower back
Common mistakes#
- Landing with straight, stiff legs instead of absorbing the impact with hips and knees.
- Failing to use an arm swing to help generate distance.
- Taking off flat-footed instead of pushing from the balls of the feet.
- Allowing the knees to collapse inward on landing.
