Legs · Bodyweight
Long Jump
How to do the 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 hip-width apart behind a line. Bend your knees and hips, swing your arms back, then explode forward off both feet to jump as far as you can. Land softly on both feet with bent knees to absorb the impact.
- 1Load your hips and swing your arms back, then feel your glutes and quads
- 2drive you forward
- 3Throw your arms forward at takeoff to extend the jump
- 4Land softly on both feet with bent knees to absorb the impact
Common mistakes
- Do not land stiff-legged or let your knees cave inward
- Avoid leaning too far forward and falling on landing
- Do not skip the arm swing; it adds real distance
Muscles worked
The long jump mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- Hip FlexorsMinor
Kovo programs the 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.