Broad jump

Legseasyrepsno equipment

A standing long jump: the arms swing back as the hips hinge into a quarter squat, then the arms swing forward as the legs extend to jump forward and up as far as possible, landing on both feet in a soft squat.

How to do it

1. Stand with the feet hip to shoulder width, toes forward, knees soft; arms raised forward or overhead, gaze ahead at the landing spot.
2. Swing the arms down and back behind the hips while pushing the hips back and bending the knees into a quarter squat, torso leaning forward about 45 degrees.
3. Without pausing, swing the arms forward and up and extend the hips, knees and ankles explosively to jump forward and upward as far as possible.
4. Bring the feet forward and land on both feet at the same time, midfoot first, sinking into a soft squat: knees bent and in line with the toes, hips back, chest forward, arms reaching forward.
5. Stand up tall with the arms forward, reset the feet and jump again from the new spot.

Muscles worked

femorali, polpacci, lombari, deltoidi, quadricipiti, glutei