Broad jump

Muscles worked: Glutes, Hamstrings, Calves
GlutesHamstringsCalves
🔧 no equipment ↕ Squat 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Start with feet shoulder-width apart, arms at sides. Initiate a quarter squat, pushing hips back. Swing arms back to generate momentum. Jump forward explosively, swinging arms forward and extending legs. Land softly on the balls of your feet, knees bent. Reset and repeat.

Muscles Worked

Glute MaxGlute MediusBiceps FemorisSemitendinosusSemimembranosusGastrocnemiusSoleus
Secondary: Erector Spinae, Rectus Abdominis, Transverse Abdominis, External Obliques

Tips

Use arm swing for momentum. Engage your core for stability. Bend knees for a soft landing. Maintain chest up, look forward. Start with shorter jumps to refine technique.

Similar exercises

Burpee broad jumps Glutes, Hamstrings, Chest, Upper arms · 🔧 no equipment 4/10 Tuck jump Glutes, Hamstrings, Calves, Hip flexors · 🔧 no equipment 3/10 Rocket jump Glutes, Hamstrings, Calves · 🔧 no equipment 3/10 Jump lunge Quads, Glutes, Hamstrings, Calves · 🔧 no equipment 3/10
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