GymPlan AIStanding Long Jump
Standing Long Jump is a beginner compound bodyweight plyometrics that mainly works your quads, with help from your calves, glutes and hamstrings.
How to do the standing long jump
- 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.
- Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
- Attempt to land with your feet out in front you, reaching as far as possible with your legs.
- Measure the distance from your landing point to the starting point and track results.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialStanding Long Jump alternatives
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What muscles does the standing long jump work?
It mainly works your quads; your calves, glutes and hamstrings assist.
How many sets and reps of standing long jump should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the standing long jump good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.