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All exercises

Broad jump to vertical

Advanced

Broad jump to vertical is a compound bodyweight exercise for the quads, also working the glutes, hamstrings, calves, abs, and adductors.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalvesAbsAdductors

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with feet hip‑to‑shoulder width, toes slightly out, core braced, eyes forward.
  2. 2Hinge and descend to a quarter–half squat with heels down and neutral spine, arms sweeping back.
  3. 3Explosively swing the arms forward and triple‑extend hips, knees, and ankles to broad jump ahead.
  4. 4Land softly on mid‑to‑forefoot then heels, feet under hips, knees tracking over toes, hips back.
  5. 5Quickly absorb and rebound: swing the arms and drive straight up into a vertical jump.
  6. 6Reach tall while keeping the torso upright and core tight.
  7. 7Land softly again with knees and hips slightly bent; stabilize.
  8. 8Reset spacing and repeat only while maintaining knee alignment and controlled landings.

What to do instead

  • Single leg vertical jumpBodyweight
  • Jump box overBodyweight
  • Single leg board jumpBodyweight
  • Backward jumpBodyweight
  • Forward jumpBodyweight

Easier variations

  • Backward jumpBodyweight
  • Forward jumpBodyweight
  • Jump box overBodyweight
  • Single leg board jumpBodyweight
Logged today · 1 min restBroad jump to vertical

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