Fysiqal

Intermediate

Broad Jump

Compound exercise.
Broad Jump demonstration (no audio).
Difficulty
Intermediate
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Broad Jump

Cues reviewed by Kwabena Osei on

Setup

Athletic stance behind a start line, feet about hip- to shoulder-width.

  1. Dip into a counter-movement with your hips back and arms swinging back, then explosively extend your hips, knees, and ankles while swinging your arms forward and up to project yourself forward.

  2. Reach your feet forward to land, absorbing through your whole foot into a soft squat with your knees over your toes, and "stick" the landing under control.

Common mistakes

  • Landing on stiff legs instead of absorbing the impact through a soft, controlled squat.

  • Rushing straight into the next jump without resetting and controlling the landing first (unless you're deliberately doing continuous/repeated broad jumps).

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, high emphasis); Semimembranosus (synergist, moderate emphasis); Semitendinosus (synergist, moderate emphasis); Adductor magnus (synergist, moderate emphasis)

  • Knee extensionprimary action

    Rectus femoris (prime mover, high emphasis); Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (synergist, moderate emphasis)

  • Ankle plantarflexionprimary action

    Gastrocnemius (prime mover, high emphasis); Soleus (synergist, moderate emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.