Broad Jump
Muscles worked: Quads, Glutes.
How to do it
- Stand with your feet about hip-width apart, knees soft.
- Swing your arms back and hinge into a quarter squat.
- Swing the arms forward and jump out for maximum distance.
- Land on both feet with the knees bending to absorb it.
- Stick the landing and reset fully before the next rep.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Swing the arms, jump for distance
- Stick the landing before the next rep
Logging it
IronPack suggests working in the 3 to 8 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the broad jump properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.