What should I feel during Broad jump?

Hips snap forward and the landing sticks quietly through the whole foot.

What are common mistakes with Broad jump?

Landing stiff-legged; Throwing the chest forward before the hips

How do I progress Broad jump?

Add distance only when every landing stays quiet and balanced.

What can I do instead of Broad jump?

Single-leg hop and stick, Pogo hops, Step-down

Broad jump

Feet hip-width, arms loaded back, ribs stacked before takeoff.

family=broad jumppattern=powerforce=pushmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

powerPRIME

glutes68

quads56

calves44

Primary: power
Supporting: glutes, quads, calves

Mechanics

Pattern: power
Equipment: bodyweight
Geometry: Variable Range
Target feel: Hips snap forward and the landing sticks quietly through the whole foot.
Progression: Add distance only when every landing stays quiet and balanced.
Regression: Use a low-effort jump or pogo hops if landings feel unstable.

Common errors

Landing stiff-legged
Throwing the chest forward before the hips
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Single-leg hop and stick
Pogo hops
Step-down

Box jump Same pattern: power · Same equipment category: body_weight
Depth jump (24" box) Same pattern: power · Shared equipment: bodyweight
Med-ball chest pass Same pattern: power · Shared equipment: bodyweight
Medicine-ball overhead slam Same pattern: power · Shared equipment: bodyweight
Plyometric push-up Same pattern: power · Shared equipment: bodyweight

See all 8 power exercises in the Atlas

Progression ladder

Beginner / regression: Use a low-effort jump or pogo hops if landings feel unstable.
Standard: Broad jump
Advanced / progression: Add distance only when every landing stays quiet and balanced.

Atlas metrics

Movement pattern: power
Primary target: power
Supporting muscles: glutes, quads, calves
Equipment: bodyweight
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Broad jump?: Feet hip-width, arms loaded back, ribs stacked before takeoff.
What should I feel during Broad jump?: Hips snap forward and the landing sticks quietly through the whole foot.
What are common mistakes with Broad jump?: Landing stiff-legged; Throwing the chest forward before the hips
How do I progress Broad jump?: Add distance only when every landing stays quiet and balanced.
What can I do instead of Broad jump?: Single-leg hop and stick, Pogo hops, Step-down