Standing Long Jump
The Standing Long Jump is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Long Jump work?
The Standing Long Jump primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, which assist during the movement.
Is the Standing Long Jump good for beginners?
Yes, the Standing Long Jump is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Standing Long Jump?
You need no equipment — just your bodyweight to perform the Standing Long Jump. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.