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Long Jump

The Long Jump is a bodyweight jump that builds explosive leg power by driving forward as far as possible from a standing start.

Bodyweight exercises

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Long Jump

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Published: Apr 22, 2025 · Updated: Apr 6, 2026

Muscles Worked: Long Jump

The Long Jump mainly trains your quads and glutes because they create the hard push that drives you forward off the floor. Your quads help you straighten your knees fast, while your glutes add hip drive so you cover more distance. Your calves finish the takeoff by helping you push through the ball of your foot and stay springy on landing. You should feel a sharp, powerful effort during takeoff, and plyometric work has been shown to improve long-jump performance in competition settings (Bogdanis et al., 2017).

Primary

Quads Glutes

Secondary

Calves

Technique and form

How to perform the Long Jump

Stand with feet hip-width apart at the back of your designated starting point, with your weight evenly distributed and arms at your sides.
Bend your knees slightly into a quarter squat position while simultaneously swinging your arms backward, keeping your chest up and core engaged.
Explosively drive your arms forward and upward as you push through the balls of your feet, extending your hips, knees, and ankles in one powerful motion.
Launch yourself forward and upward at approximately a 45-degree angle, keeping your head up and eyes focused ahead.
While in the air, bring your knees toward your chest and extend your feet forward, positioning your body for maximum distance.
Swing your arms forward and upward to maintain balance and generate momentum during the flight phase.
Prepare for landing by extending your legs forward with knees slightly bent, keeping your heels up and toes pointed.
Land with both feet simultaneously, bending at the knees and hips to absorb impact, and allow your momentum to carry you forward in a controlled manner.

Important information

Always warm up properly with dynamic stretches and practice jumps at lower intensity before attempting maximum effort long jumps.
Keep your landing soft by bending your knees deeply upon contact to prevent injury to your joints and lower back.
Maintain a consistent run-up speed if incorporating a running approach, focusing on acceleration rather than maximum speed.
Avoid leaning too far forward or backward during takeoff as this will compromise your distance and potentially lead to falls.

Is the Long Jump good for muscle growth?

Yes, but mostly for building explosive power rather than maximizing size. The Long Jump can help your glutes, quads, and calves contribute to powerful takeoffs, but its biggest value is teaching your legs to produce force fast, which carries over to sprinting and other athletic work (Beato et al., 2018).

Fast force production — A long jump teaches you to create a lot of force in a split second. That matters because stronger, faster leg drive helps in sport and can make heavy lower-body lifts feel more explosive.
High effort without equipment — Because you must launch your whole body forward, each rep asks a lot from your glutes and quads even without external load. That makes it useful when you want a hard lower-body power exercise with only bodyweight.
Useful carryover to speed — Plyometric training improves jump and sprint performance, so the long jump fits well in programs built around athletic power, field sports, or general explosiveness (Bianchi et al., 2019).
Landing control matters — The rep is not just the takeoff. Sticking the landing trains your legs to absorb force and stay balanced, which can improve control before you move on to drills like the jump-squat or burpee-broad-jump.

Programming for muscle growth

Do 3-5 sets of 3-6 reps with 60-120 seconds rest, 1-2 times per week. Keep every rep explosive and stop the set when jump distance clearly drops. Lower reps work best here because power training depends on fresh legs, clean takeoffs, and solid landings more than chasing fatigue.

Alternative Exercises

Bodyweight Full Squat With Overhead Press

The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.

Seated Dumbbell Calf Raise

The Seated Dumbbell Calf Raise is a controlled seated calf exercise using dumbbells to build strength and control through a full, steady range of motion.

Bent Knee Glute Kickback

The Bent Knee Glute Kickback is an isolation exercise that targets the glutes and helps improve hip control and muscle activation.

Banded Hip Thrusts

Banded Hip Thrusts are a lower-body strength exercise that builds glute power and tension through band resistance.

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FAQ - Long Jump

What muscles does the Long Jump work?

The Long Jump primarily targets your lower body, with major emphasis on the glutes, quadriceps, hamstrings, and calves. Your core muscles also engage for stability, while your arms contribute to momentum generation during the explosive movement.

How can I modify the Long Jump for different fitness levels?

Beginners can start with standing broad jumps focusing on proper landing mechanics before progressing to consecutive jumps. Advanced athletes can increase intensity by adding weighted vests, performing jumps onto platforms, or incorporating directional variations like lateral long jumps.

What are the most common form mistakes with Long Jumps?

The three most common errors are insufficient hip hinge during preparation, landing with straight legs (which stresses knee joints), and failing to use arm drive effectively. Focus on bending deeply at hips and knees before jumping, landing softly with bent knees, and swinging your arms forcefully forward during takeoff.

How often should I include Long Jumps in my workout routine?

For optimal results without overtraining, incorporate Long Jumps 2-3 times weekly with at least 48 hours between sessions to allow for muscle recovery. Begin with 3-4 sets of 5-8 jumps, focusing on quality over quantity, especially if you're new to plyometric training.

Are Long Jumps safe for people with knee problems?

Long Jumps create significant impact forces and may not be suitable if you have existing knee injuries or severe joint issues. Those with mild knee concerns should consult a physical therapist first and consider lower-impact alternatives like step-ups or box jumps to partial height until building sufficient strength and proper landing mechanics.