Long Jump

Instructions

1
Stand with feet shoulder-width apart, body weight evenly distributed, chest up, and core engaged
2
Keep arms extended forward at shoulder height for balance, maintain neutral spine, and ensure knees track over toes
3
Lower your body by flexing at the hips and knees, pushing your buttocks backward as if sitting into a chair, maintaining an upright torso
4
Drive through heels to return to standing position, extending hips and knees while squeezing glutes at the top, return to starting position
PRIMARY MUSCLESGluteus Maximus
SECONDARY MUSCLESQuadriceps, Hamstrings, Erector Spinae, Adductors
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

The Long Jump is an incredibly effective Cardio, Strength movement designed to fully engage the Gluteus Maximus. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Plyometrics development.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Gluteus Maximus and associated synergists.
  • Significantly enhances the structural integrity and power of the Gluteus Maximus.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Gluteus Maximus. However, the movement also recruits Quadriceps, Hamstrings, Erector Spinae, Adductors to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Long Jump
  • Cable Long Jump
  • Banded Long Jump

Frequently Asked Questions