Standing Broad Jump
The Standing Broad Jump is an explosive plyometric exercise where you jump as far forward as possible from a stationary position. It primarily targets lower body power, focusing on the quadriceps, glutes, and calves while developing athletic coordination.
Iridium places this plyometric movement at the start of your session so you can execute it before metabolic fatigue limits your power output. The AI cross-references your sleep data and local muscle recovery status to confirm your legs are fresh enough for high-impact volume. If your fatigue scores suggest you aren't ready for explosive work, the system will swap this for a standard strength movement to manage accumulation.
Form Cues
- Swing your arms back forcefully while hinging at the hips
- Drive your arms forward and up as you explode off the ground
- Fully extend your hips, knees, and ankles in mid-air
- Land softly on the balls of your feet, immediately rolling back to the heels
- Absorb the impact by bending your knees into a partial squat upon landing
- Don't land with stiff, straight legs
- Don't let your knees collapse inward upon landing
- Don't look straight down at the floor, which can round your spine
- Don't rush into the next rep; reset your stance completely
- Don't land flat-footed with a loud thud
Common Mistakes
- Landing with locked knees
- Inward knee collapse (valgus)
- Insufficient arm swing
- Landing flat-footed
- Rounding the back during takeoff
Muscles Worked
This exercise is a powerhouse for developing explosive triple extension, heavily recruiting the glutes, quadriceps, and calves to generate forward momentum. The hamstrings assist in the hip hinge mechanism, while the core and tibialis anterior work to stabilize the body during the high-impact landing.
Primary
Secondary
Get Personalized Coaching for Standing Broad Jump
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.