Standing Long Jump
How to do the Standing Long Jump with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Body Only
How to do the Standing Long Jump
- 1
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
Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
- 3
Attempt to land with your feet out in front you, reaching as far as possible with your legs.
- 4
Measure the distance from your landing point to the starting point and track results.
Log it, see it on your body.
Every Standing Long Jump set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Standing Long Jump fits
The Standing Long Jump shows up in training built around a specific goal. See how it fits:
More quads exercises
Standing Long Jump: common questions
What muscles does the Standing Long Jump work?
The Standing Long Jump primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Standing Long Jump suitable for beginners?
Yes. The Standing Long Jump is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Standing Long Jump?
None. The Standing Long Jump is a bodyweight exercise, so you can do it without any equipment.
Is the Standing Long Jump a compound or isolation exercise?
The Standing Long Jump is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Standing Long Jump with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Standing Long Jump sets, free.
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