What muscles does the Broad Jump work?

The Broad Jump mainly works the quads and glutes.

What equipment do you need for the Broad Jump?

None: it is a bodyweight exercise.

How many sets and reps of the Broad Jump?

Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.

What can I do instead of the Broad Jump?

Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Broad Jump

Load the hips and jump forward for maximum distance, swinging the arms and sticking a soft landing.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Bodyweight
Movement: Conditioning

Sets and reps

Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery.
Steady work: 10 to 30 minutes at a pace you could hold a conversation at.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Baseline Assessment: Week 1 · Session 3 · Pull, power and carry baselinesBASELINE — three attempts, full rest between. Land and stick it; a stumble doesn't count. Record the best distance in centimetres.3×1 @ BW

Alternatives

Other exercises for the quads, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Broad Jump work?: The Broad Jump mainly works the quads and glutes.
What equipment do you need for the Broad Jump?: None: it is a bodyweight exercise.
How many sets and reps of the Broad Jump?: Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
What can I do instead of the Broad Jump?: Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Program it for your clients

Coaches add the Broad Jump to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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