Legs · Bodyweight
Broad Jump
How to do the broad jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Plyometric
How to do it
Stand with your feet shoulder-width apart. Bend your knees and hips to load, then explode upward, extending through your ankles, knees and hips. Land softly with knees slightly bent to absorb the impact.
- 1Bend your knees and hinge at your hips before exploding forward; you should feel your glutes and hamstrings generating power
- 2Swing your arms to help propel yourself and maintain coordination
- 3Land softly on the balls of your feet with your knees bent, feeling your muscles absorb the impact
Common mistakes
- Don't land on your heels or with stiff legs, cushion your landing through your hips and knees
- Avoid jumping without fully extending your hips and driving through your legs
- Don't lean excessively forward or arch your back; keep your chest up and torso neutral
Muscles worked
The broad jump mainly works the quads, with the glutes, lower back, hamstrings, and calves assisting.
- QuadsPrimary
- GlutesSupport
- Lower BackSupport
- HamstringsSupport
- CalvesSupport
Kovo programs the broad jump for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.