Quads
Triple Broad Jump
The Triple 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%.
How to do it
- Stand behind a line with feet hip-width.
- Swing the arms back and dip into a quarter squat.
- Jump forward as far as you can with both feet.
- Land and immediately jump forward again, twice more.
- Stick the third landing and hold it before walking back.
Tips
- Keep the ground contacts between jumps quick.
- Swing the arms on every jump to keep the distance.
- Land each jump with the feet under the hips so you can push again.
Common mistakes
- Pausing between the jumps.
- Overreaching on the first jump and stalling on the next two.
- Landing the final jump with the knees caving in.
Muscles worked by the Triple 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.
Triple Broad Jump alternatives
Same equipment
Different equipment
Easier
Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Triple 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 Triple Broad Jump good for beginners?
The Triple Broad Jump is rated intermediate. If you are new, learn the Box Jump first and build up from there.
What is a good alternative to the Triple Broad Jump?
For example the Box Jump, Broad Jump and Box Step Up Jump. They train mostly the same muscles.
How do you make the Triple Broad Jump harder?
Add weight or reps, or move on to the Depth Drop and Depth Jump.
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.