Broad Jump

Legs, Glutes, CoreBodyweight

Explosive horizontal jump designed to build lower-body power, glute drive, and landing control. Improves coordination and impact absorption.

How to do it

1Stand tall with feet shoulder-width apart and arms at your sides.

2Swing your arms back while hinging at the hips and bending your knees into a countermovement.

3Drive aggressively through both feet, launching forward and up using a full arm swing.

4Land softly on both feet, bending your knees to absorb the force and stay balanced.

5Stick the landing, then return to the starting position.

Common mistakes

Landing on locked, straight legs, sending high impact into the knees and spine.

Allowing knees to cave inward during takeoff or landing, risking ligament injuries.

Failing to absorb the landing through the hips and knees, causing loss of balance.

Breathing

Inhale as you swing back and load, exhale explosively on takeoff.

Make it harder or easier

To regress, jump a shorter distance; to progress, jump for max distance or link jumps continuously.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.