Quads
Broad Jump
The Broad Jump is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 18%, quads (vastus lateralis) 16% and calves (gastrocnemius) 14%.
Also known as: standing long jump
How to do it
- Stand with feet hip-width behind a line.
- Swing the arms back and sink the hips into a quarter squat.
- Swing the arms forward and jump forward as far as you can.
- Land on both feet with soft knees and hips back.
- Hold the landing for a moment, then walk back to reset.
Tips
- Aim the jump at about 45 degrees, not flat and not straight up.
- Pull the knees forward in the air to reach further.
- Stick the landing without stepping forward.
Common mistakes
- Landing with the knees caving in.
- Falling backward on landing.
- Not using the arm swing.
Muscles worked by the Broad Jump
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.
Broad Jump alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Broad Jump work?
Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Broad Jump good for beginners?
Yes. The Broad Jump is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Broad Jump?
For example the Box Jump, Box Step Up Jump and Broad Jump to Sprint. They train mostly the same muscles.
How do you make the Broad Jump harder?
Add weight or reps, or move on to the Box Step Up Jump and Broad Jump to Sprint.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.