Skip to content
The HIT MethodAn independent guide to high-intensity training

Broad Jump: How to Do It, Muscles Worked and Easier Options

Last updated

The broad jump, also called the standing broad jump, is a high-impact, intermediate exercise that builds explosive lower-body power. You jump forward as far as possible from two feet, requiring absolutely no equipment to perform.

This dynamic movement heavily targets your gluteus maximus, hamstrings, and quadriceps. Your calves and core act as vital supporting muscles to stabilize your landing and transfer force efficiently throughout the entire motion.

Exercise data

Impact
High
Level
Intermediate
Equipment
None
Main muscles
gluteus maximus, hamstrings, quadriceps
Also working
calves, core
Movement
Jumping forward as far as possible from two feet
Low-impact swap
long step lunges forward

How to do a broad jump

Stand with your feet shoulder-width apart and your knees slightly bent. Keep your arms relaxed at your sides and look straight ahead.

  1. Hinge at your hips and bend your knees while swinging your arms backward.
  2. Drive your feet into the ground and swing your arms forward to launch your body into the air.
  3. Extend your hips, knees, and ankles fully as you travel forward.
  4. Bring your legs forward in front of you as you prepare to land.
  5. Land softly on both feet by bending your knees and hips to absorb the impact.

Form cues

  • Swing your arms for momentum.
  • Explode through your hips.
  • Land quietly like a ninja.
  • Keep your chest up on the landing.

Common mistakes

  • Stiff-legged landing. Always bend your knees and hips as your feet hit the floor to absorb the shock.
  • Looking down. Keep your eyes focused forward to maintain balance and proper spinal alignment.
  • Forgetting arm swing. Use a vigorous forward arm swing to generate more horizontal distance.
  • Knees caving in. Push your knees outward slightly upon landing so they track directly over your toes.

Easier and harder versions

Easier

  • Perform long step lunges forward to reduce the impact while working the same muscles.
  • Jump forward a shorter distance to practice the landing mechanics.

Harder

  • Perform continuous broad jumps, launching immediately into the next jump after landing.
  • Aim to jump slightly further on each repetition to challenge your explosive power.

Using it in intervals

When adding broad jumps to high-intensity intervals, prioritize maximum effort on each repetition rather than rushing. Because this is an explosive move, fatigue will quickly compromise your landing mechanics. Take a brief pause between jumps to reset your stance and gather your breath. If you notice your landings becoming heavy or your knees wobbling as you get tired, shorten your jump distance. Focus on quality and power to get the most out of the exercise safely.

Formats that suit this move: Tabata Workout, 30/30 Intervals.

Impact note. This move involves jumping. If impact bothers your knees, ankles, back or pelvic floor, use the low-impact swap: long step lunges forward.

Similar moves

When to stop and see a doctor

  • Sharp pain in your knees or ankles upon landing.
  • Sudden lower back pain during the jump.
  • A popping sensation in your hamstrings or calves.
  • Dizziness or loss of balance when preparing to jump.

This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.

How this page was made. Exercise data (impact, level, equipment, muscles) was compiled by our editors as a general anatomy and coaching guide. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.