Standing Long Jump
Standing Long Jump is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with bodyweight.
How to do it
- 1This 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.
- 2Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
- 3Attempt to land with your feet out in front you, reaching as far as possible with your legs.
- 4Measure the distance from your landing point to the starting point and track results.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.