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How to do it
- Stand with the feet about shoulder-width apart and the toes just behind a start line.
- Swing both arms back as you hinge the hips and bend the knees to load the legs.
- Drive the arms forward and extend the hips, knees, and ankles to jump out, not just up.
- Bring the feet forward in the air so you can land under the hips.
- Land on both feet with the knees and hips bent, and absorb the impact quietly.
- Reset the stance before the next jump; do not bounce immediately into another max effort.
Common mistakes
- Jumping only upward so the landing is under the takeoff instead of ahead of it.
- Landing with locked knees, which dumps the impact into the joints.
- Letting the knees cave inward on takeoff or landing.
- Cutting the arm swing, which costs distance and timing.
Muscles worked
- Primary
- Quads
- Secondary
- AbsCalvesGlutesHamstrings
Similar exercises
Good to know
- What muscles does the Broad Jump work?
- Mainly the quads. It also works the abs, calves, glutes and hamstrings.
- What equipment do you need for the Broad Jump?
- None. It is a bodyweight exercise.
- Is the Broad Jump good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Box Jump.