Standing Long Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
Starting position
End position
How to Do Standing Long Jump
- 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.
- Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
- Attempt to land with your feet out in front you, reaching as far as possible with your legs.
- Measure the distance from your landing point to the starting point and track results.
Muscles Worked
Alternatives to Standing Long Jump
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Side Standing Long Jump
A beginner compound plyometric exercise that works the quads.
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2
Depth Jump Leap
A beginner compound plyometric exercise that works the quads.
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3
Single-Leg Stride Jump
A beginner compound plyometric exercise that works the quads.
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4
Stride Jump Crossover
A beginner compound plyometric exercise that works the quads.
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5
Split Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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6
Star Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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7
Dumbbell Seated Box Jump
An intermediate compound plyometric exercise that works the quads, using dumbbells.
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8
Linear Depth Jump
An intermediate compound plyometric exercise that works the quads.
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9
Rocket Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
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10
Scissors Jump
A beginner compound plyometric exercise that works the quads, needing no equipment.
Frequently Asked Questions
What muscles do standing long jump work?
Standing Long Jump primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for standing long jump?
None. Standing Long Jump is a bodyweight movement you can do anywhere you have floor space.
Standing Long Jump: is it suitable for beginners?
Yes. Standing Long Jump is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of standing long jump?
Side Standing Long Jump, Depth Jump Leap, Single-Leg Stride Jump train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my standing long jump reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; standing long jump can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Standing Long Jump with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.