Standing Long Jump

A beginner conditioning exercise for the quads, calves, glutes and hamstrings, with no equipment.

Movement guide

Standing Long Jump

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusQuads · Calves · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Standing Long Jump demonstrated on the 3D figure

3D demoStanding Long JumpBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Box push-off jump demonstrated on the 3D figure

3D demoBox push-off jumpIntermediate · A step

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Side Standing Long Jump demonstrated on the 3D figure

3D demoSide Standing Long JumpBeginner · Other / check instructions

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Split jump (same-leg landing) demonstrated on the 3D figure

3D demoSplit jump (same-leg landing)Intermediate · No equipment

Linear Depth Jump demonstrated on the 3D figure

3D demoLinear Depth JumpIntermediate · Other / check instructions + A bench or box

Rocket Jump demonstrated on the 3D figure

3D demoRocket JumpBeginner · No equipment

Scissors Jump demonstrated on the 3D figure

3D demoScissors JumpBeginner · No equipment

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Questions people ask

What muscles does the Standing Long Jump work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Standing Long Jump?

No equipment: your body weight and a little floor space.

Is the Standing Long Jump good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Box push-off jump.

How do I make the Standing Long Jump harder?

Progress to the Box push-off jump, or add load, range or slower lowering once your form is solid.