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Standing Long Jump

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings

How to perform Standing Long Jump

  1. Step 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. Step 2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
  3. Step 3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
  4. Step 4. Measure the distance from your landing point to the starting point and track results.

Frequently asked questions

What is the proper technique for a powerful takeoff?

Swing your arms back while hinging at the hips, then explosively drive them forward as you extend your knees and hips. Aim for a 45-degree launch angle to maximize horizontal distance.

Which muscles are primarily targeted during the standing long jump?

The exercise primarily targets the quadriceps for explosive extension. The glutes and calves also contribute significantly to the triple extension required for a maximal jump.

What are the most common mistakes to avoid during the landing?

Avoid landing with locked knees or letting your knees cave inward. Focus on absorbing the impact by landing softly on the mid-foot and transitioning into a deep squat position.

How can beginners progress toward a full standing long jump?

Beginners should start with box jumps or broad jumps into a sand pit to reduce impact forces. Practicing the hip hinge and arm swing mechanics separately can also build the necessary coordination.

How should I program this exercise for power development?

Perform 3 to 5 sets of 3 to 5 repetitions with full recovery between sets. Focus on maximum effort for every jump rather than high-volume endurance training.

Sample sets & reps for Standing Long Jump

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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