Legs · Bodyweight
Broad Long Jump
How to do the broad long 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
- Reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Stand with your feet shoulder-width apart. Bend your knees and hinge at your hips to load, swing your arms back, then explode forward extending through your ankles, knees, and hips. Cover as much distance as you can and land softly with knees bent to absorb the impact.
- 1Glutes and hamstrings loading then driving you forward
- 2Arms swinging to add power and coordination
- 3Soft landing on the balls of your feet with bent knees
Common mistakes
- Landing on your heels or with stiff legs
- Jumping without fully extending your hips
- Leaning too far forward or arching your back
Muscles worked
The broad long jump mainly works the quads and glutes, with the hamstrings, calves, and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the broad long 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 June 2026.