Exercise

Standing Long Jump

Also known as: broad jump, horizontal jump, long jump bodyweight

Standing Long Jump is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: biceps femoris and medial gastrocnemius. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Vastus lateralis Vastus medialis Gluteus maximus

Secondary

Biceps femoris Medial gastrocnemius

How to do it

This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
Attempt to land with your feet out in front you, reaching as far as possible with your legs.
Measure the distance from your landing point to the starting point and track results.