Bodyweight Training

Standing Long Jump exercise

The standing long jump is a powerful plyometric exercise that develops explosive leg strength, balance, and coordination. Often used in athletic performance tests, it requires you to jump forward as far as possible from a standing position using a powerful hip and knee extension. This movement targets the glutes, hamstrings, quads, and calves while improving overall athleticism.

Standing Long Jump exercise demonstration

How to perform Standing Long Jump

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Bend your knees slightly, hinge at your hips, and swing your arms back to load power.
  3. Explosively swing your arms forward and jump forward as far as possible, pushing through your legs.
  4. Keep your chest up and core engaged throughout the movement.
  5. Land softly with knees bent and feet flat, absorbing the impact through your legs.
  6. Regain balance and reset your stance before the next jump.
  7. Focus on distance, control, and proper landing technique to prevent injury.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

Reconnecting Hang tight. If this session expired, the page will refresh automatically.