Body weight
Broad jump
Broad jump mainly works your glutes and quads. It also helps your hamstrings and calves.
Step by step
- Stand with feet hip-width, knees slightly bent.
- Swing your arms and jump forward as far as you can.
- Land softly with bent knees, hips back.
What you should feel
Explosive push from your glutes and thighs; your knees and lower back should not feel jarred.
Common mistake
Landing with stiff legs; bend your knees and sink your hips to absorb it.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
DeadliftGlutes, Hamstrings, Lower back
Dumbbell hip thrustGlutes
Barbell hip thrustGlutes
Barbell glute bridgeGlutes
Sumo deadliftGlutes, Quads, Hamstrings
Cable pull-throughGlutes, HamstringsQuestions
What muscles does the broad jump work?
Broad jump mainly works your glutes and quads. It also helps your hamstrings and calves.
Can I do the broad jump at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the broad jump?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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