Forward Jump
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The forward jump, also known as the standing broad jump, is a body-weight plyometric exercise that trains explosive horizontal power. You drive forward for distance using your glutes, quads, hamstrings, and calves, with your core stabilizing the trunk and your arms swinging to add momentum. It builds lower-body power and athleticism and needs no equipment.
How to do the Forward Jump
- 1Stand tall with your feet about hip-width apart and your toes pointing forward, leaving clear space ahead of you to land.
- 2Hinge at your hips and bend your knees into a quarter-squat, swinging both arms back behind you to load the jump.
- 3Drive your arms forward and up as you explosively extend your hips, knees, and ankles to launch yourself forward.
- 4Reach forward for distance, keeping your chest up and your eyes on your landing spot.
- 5Bring your knees up and your feet forward as you travel through the air to prepare for landing.
- 6Land softly on the balls of your feet then your heels, with your knees tracking over your toes.
- 7Absorb the impact by sinking your hips back and down into a quarter-squat, keeping your back flat and core braced.
- 8Stabilize fully, then stand up and reset before your next repetition.
Form tips
- Swing your arms back as you load and forward as you jump — the arm drive adds noticeable distance and rhythm.
- Aim for distance over height by pushing your hips forward, not just up.
- Land quietly: a soft, controlled landing means you are absorbing force properly and protecting your knees and ankles.
- Reset fully between reps rather than rebounding immediately, so each jump is a maximal, clean effort.
- Master the landing on shorter jumps before chasing maximum distance.
Common mistakes
- Landing with stiff, straight legs, which sends the impact straight into the knees and ankles instead of being absorbed by the muscles.
- Letting the knees cave inward on landing, which stresses the knee joint and raises injury risk.
- Landing flat-footed or on the heels with a loud thud, a sign the force isn't being controlled through the hips and feet.
- Skipping the arm swing, which removes a major source of momentum and shortens the jump.
- Pitching the chest too far forward and falling on landing instead of sitting the hips back to stay balanced.
Frequently asked questions
What muscles does the forward jump work?
It's an explosive lower-body movement driven by the glutes, quads, hamstrings, and calves, with the core working to stabilize your trunk through the jump and landing.
Is the forward jump good for beginners?
Yes, since it uses only your body weight. Start with short, controlled jumps and focus on landing softly before trying for maximum distance.
How do I land safely on a forward jump?
Land on the balls of your feet then your heels, keep your knees tracking over your toes, and sink your hips back and down to absorb the impact. Aim for a quiet, controlled landing.
How many reps of forward jumps should I do?
Because it's a maximal-effort plyometric, keep volume low and quality high — about 3 to 5 sets of 3 to 5 jumps, resting fully between reps so each is explosive.
What's a good alternative to the forward jump?
The vertical jump (squat jump) trains the same explosive lower-body muscles in a vertical plane, while a box jump lets you land softly on a raised surface to reduce landing impact.
