Skip to content
WorkoutPlan.
Glutes Bodyweight Intermediate Compound Video

How to do the Broad Jumps

Primary: Glutes · also works Quads, Hamstrings, Calves, Core.

Broad jumps are a functional exercise that primarily engage the glutes while also targeting the quads, hamstrings, calves, and abs. They involve jumping forward as far as possible from a standing position, which helps in developing explosive power in the lower body. This exercise not only strengthens multiple muscle groups but also improves cardiovascular endurance and neurological efficiency.

Demo video: Broad Jumps · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand straight with your feet shoulder-width apart and your arms by your sides.

  2. 2

    Lower into a squatting position by bending at the knees and hips, while swinging your arms back to generate momentum.

  3. 3

    Explosively jump forward as far as possible, swinging your arms forward and extending your legs.

  4. 4

    Land softly on both feet, bending your knees slightly to absorb the impact.

  5. 5

    Reset your position and repeat for the desired number of repetitions.

Coaching cues

  • Ensure to start and end in a squat position to maximize power output.
  • Keep your core tight to maintain balance and prevent injury.
  • Focus on swinging your arms and extending your legs to achieve maximum distance.

Sets, reps and where it fits

Muscle

3–4 × 10–15

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: high Knee stress: low Spine load: low Home-friendly

Broad Jumps alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

ClamshellBodyweight · beginner Donkey KickBodyweight · beginner Frog PumpBodyweight · beginner Glute BridgeBodyweight · beginner Glute Bridge MarchBodyweight · beginner Hip ThrustBodyweight · beginner

Frequently asked questions

What muscles does the Broad Jumps work?

Primary: Glutes. Secondary: Glutes, Quads, Hamstrings, Calves, Core

How many sets and reps of Broad Jumps should I do?

For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Broad Jumps?

Same movement pattern, different equipment: Clamshell, Donkey Kick, Frog Pump, Glute Bridge, Glute Bridge March, Hip Thrust.

Is the Broad Jumps good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.