One Leg Broad Jump
Advanced
Also known as: Single-Leg Broad Jump · Single-Leg Standing Long Jump · One Leg Long Jump
Expert Advice
Start with short hops rather than chasing distance. Increase the jump length only when you can land without an extra hop.
How-to-do Steps
- Stand on one leg with your other foot lifted and clear space ahead.
- Bend your supporting hip and knee while swinging both arms behind you.
- Drive through your supporting foot and swing both arms forward to jump ahead.
- Land on that same foot, bending your hip and knee to absorb impact.
- Steady yourself before resetting for the next jump on the same leg.
- Complete the prescribed repetitions on one leg, then switch sides.
Common Mistakes
- Landing knee collapses inwardFix: keep your knee tracking in the direction of your toes.
- Landing leg stays rigidFix: soften your knee and hip immediately as your foot touches down.
Coach Cues
Swing arms forwardSame foot landingStick the landing
Short reminders to keep in mind during every set.
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Muscles Worked
One Leg Broad Jump primarily targets the Glutes, Quads, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes35%
Quads30%
Secondary
Calves15%
Hamstrings10%
Shoulders5%
Abs5%
Equipment
Body Weight
Exercise Type
Cardio
Why Level 4?
Advanced
Single-leg landings require substantial impact control while stopping forward momentum.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 8-10
Intermediate3 x 12-15
Advanced4 x 15-20
Frequently Asked Questions
What muscles does One Leg Broad Jump work?
One Leg Broad Jump primarily targets the Glutes, Quads. Secondary muscles involved include Calves, Hamstrings, Shoulders, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for One Leg Broad Jump?
For beginners, start with 3 sets of 8-10. Intermediate lifters can do 3 sets of 12-15. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is One Leg Broad Jump suitable for beginners?
One Leg Broad Jump is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
What are the most common mistakes when doing One Leg Broad Jump?
Landing knee collapses inward: keep your knee tracking in the direction of your toes. Landing leg stays rigid: soften your knee and hip immediately as your foot touches down.
