# Broad Jump

URL: https://heatsy.app/ex/broad-jump

Also known as: Standing Broad Jump, Standing Long Jump, Forward Jump, Broad Jumps, Horizontal Jump

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Tibialis Anterior

## Technique

1. Stand with feet shoulder-width apart behind a line or mark.
2. Swing the arms back, push the hips back and bend the knees into a quarter squat.
3. Swing the arms forward and jump as far forward as you can, extending the hips, knees and ankles.
4. Touch down gently, hips back and knees bent, and hold the landing for a moment.
5. Stand up, reset and repeat, resting enough to keep each jump explosive.

### Cues

- Throw the arms forward to help the jump.
- Land softly and hold the landing.
- Measure the distance from heel to the start line.

### Common mistakes

- Landing stiff-legged.
- Landing with the knees caving in.
- Stepping or falling forward after landing.
- Jumping on a slippery surface.

## Alternatives

- [Box Jump](https://heatsy.app/ex/box-jump)
- [Jump Squat](https://heatsy.app/ex/jump-squat)
- [Backward Jump](https://heatsy.app/ex/backward-jump)