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Standing Long Jump

QuadsBodyweightBeginnerCompound
Standing Long Jump — start position
Start
Standing Long Jump — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Glutes, Hamstrings

How to do it

  1. 01

    This 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.

  2. 02

    Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.

  3. 03

    Attempt to land with your feet out in front you, reaching as far as possible with your legs.

  4. 04

    Measure the distance from your landing point to the starting point and track results.

In the app

Standing Long Jump needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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