Step by step instructions, muscle activation and variants for the Standing Long Jump.
A plyometric movement in which you launch your body as far forward as possible from a standing position, training explosive lower-body power. The long jump develops the quadriceps, glutes, and calves while demanding full-body coordination and a controlled landing.
The Standing Long Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
