Standing long jump: How to Do It, Muscles Worked

Step by step

Stand feet shoulder-width apart, sink into a partial squat.
Swing your arms back, then drive them forward as you jump.
Land softly on both feet with bent knees.

What you should feel

Power from your thighs and glutes as you push off; your knees and lower back should not hurt on landing.

Common mistake

Landing stiff-legged; bend your hips and knees to absorb the impact.

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.

Works

Quads Glutes

Helps

Hamstrings Calves Abs

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Box jumpQuads, Glutes

Squat jumpQuads, Glutes

Split jumpQuads, Glutes

Star jumpQuads, Calves

Tuck jumpQuads, Hip flexors

Diagonal boundQuads, Glutes

Questions

What muscles does the standing long jump work?

Standing long jump mainly works your quads and glutes. It also helps your hamstrings, calves, and abs.

Can I do the standing long jump at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the standing long 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).

More exercises for your quads

Standing long jump