Standing Long Jump

How to do the Standing Long Jump

1. This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
4. Measure the distance from your landing point to the starting point and track results.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Dumbbell Seated Box Jump Dumbbell Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Harder than the Standing Long Jump

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Standing Long Jump work?

The Standing Long Jump primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Alternate Leg Diagonal Bound, Bench Jump, and Bench Sprint train the same muscle, across 9 equipment types.

What equipment do you need for the Standing Long Jump?

None — the Standing Long Jump is bodyweight, so it works at home, in a hotel room or outdoors. Alternate Leg Diagonal Bound and Bench Jump also need nothing.

Is the Standing Long Jump suitable for beginners?

Yes, the Standing Long Jump is rated beginner. Zercher Squats, Weighted Sissy Squat, and Squat Jerk are the progressions from here.

Where should the Standing Long Jump go in a workout?

Early — the Standing Long Jump is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bench Sprint Other Equipment Depth Jump Leap Other Equipment Double Leg Butt Kick Bodyweight Dumbbell Seated Box Jump Dumbbell