Which muscles does the broad jump work?

The broad jump mainly works your quadriceps and glutes. It also involves your calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the broad jump in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Broad Jump: how to do it and muscles worked

The broad jump mainly works your quadriceps and glutes, with help from your calves. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Calves

How to do the broad jump

1
Stand with feet shoulder-width apart on a flat, non-slip floor with plenty of clear space in front of you.
2
Swing your arms back, sink into a quarter squat, then swing them forward and explode out and up, jumping as far as you can.
3
Land softly on both feet with bent knees and hips pushed back, absorbing the impact. Stand fully tall and reset before the next jump.

Form tip: Stick each landing quietly with knees tracking over your toes, and never let your knees cave inward.

Common questions

Which muscles does the broad jump work?: The broad jump mainly works your quadriceps and glutes. It also involves your calves.
What equipment do I need for the broad jump?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the broad jump in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.