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Broad Jump

Intermediate

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#

  1. Stand with feet about hip- to shoulder-width apart and knees slightly bent.
  2. Hinge at the hips and lower into a shallow squat while pulling your arms back.
  3. Explosively extend your legs and drive through your feet, swinging your arms forward to generate momentum.
  4. Land softly on both feet with hips and knees bent to absorb the impact and keep your torso forward.
  5. Step or shuffle back to the start position and prepare for the next repetition.

Muscles worked#

  • Primary: Glutes (Gluteus Maximus), Quads (Quadriceps Femoris), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
  • Secondary: Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis), Lower back (Erector Spinae)

Common mistakes#

Track the Broad Jump in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

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Frequently asked questions#

What muscles does the Broad Jump work?

The Broad Jump primarily works the glutes, quads, hamstrings. The calves, abs, lower back assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the calves, abs, lower back, lighten the load and slow the lowering phase.

What equipment do I need for the Broad Jump?

None. The Broad Jump is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Broad Jump suitable for beginners?

Not as one of your first exercises. The Broad Jump is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Broad Jump?

Aerobics, Belt Squat, Bird Dog all train the same primary muscles as the Broad Jump. Pick whichever one matches the equipment in front of you.

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