Broad Jump
Cardio & Conditioning · full · intermediate
Start
FinishHow to do it
Stand with feet hip-width, swing the arms back as you hinge into a quarter squat, then throw the arms forward and jump as far forward as you can, landing on two soft, bent legs.
Muscles worked
Primary: full · Also works: glutes, quads, hamstrings
Equipment
No equipment
Common mistakes
- Landing with straight legs and a hard slap rather than sinking to absorb the landing
- Jumping for maximum distance and falling forward on the landing — jump only as far as you can land in balance
- Doing reps back to back without a reset, which turns a power drill into sloppy hopping
Variations
- Standing long jump for distance with a full reset each rep
- Three continuous broad jumps for advanced athletes
- Vertical jump instead if space is limited
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or ankle problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
Try ABROFIT free