Standing Long-Jump

Standing Long-Jump

No, the long jump is not just for trackletes. It’s for all people looking to grow their full-body fitness and expand their routine.

The standing long-jump primarily targeting the glutes, hip flexors, and quads. It also gives the hams and calves a good going-over while activating your core and burning serious calories. 

Long jumping is a plyometric, or jump-training movement, which is used to teach and improve quick-spring explosions. 

Plyometrics is used for improving sports performance across the board. It is not just limited to track and field. It is also used when training for team sports such as basketball, baseball, hockey, football, and volleyball. Many other activities like dancing, skateboarding, skiing, surfing, biking, and weightlifting also utilize certain types of jumping motions, which can benefit from plyometrics training.

As a high-impact activity, jumping can be hard on the joints and should not be performed repetitively if you have lower body joint injuries, pre-existing conditions, or general weaknesses. 

If your posterior chain is strong enough to handle it, this fun and challenging move is sure to up your overall fitness level. It works your whole body and can also improve your hand-eye coordination.


The Olympic Games of ancient Greece were originally invented to help men train for warfare. The long-jump is thought to have been included due to the need to clear obstacles such as ravines, puddles, streams, or bodies of fallen soldiers. Of course, the long jump looked much different than as it does now, both in form and in the presentation.

Originally, the ancient Greek contestants were allowed a short running start. They also had to swing weights called halteres in each hand to increase their momentum as they leapt into a dirt pit. This helped them increase their jump significantly, but if not managed properly could weigh them down. Interestingly enough, bystanders also played the flute so the jumper could utilize the optimum tempo at which he performed his movements. By synchronizing with the beat, he could work to achieve the greatest possible length of jump. 

When the modern Olympic Games were founded in 1896, the long jump was already on the roster, and has enjoyed its place there ever since. The women’s long jump, however, was not added until a bit later, in 1948. 

How to Perform the Standing Long Jump

It is best to perform the long jump in sand or on another surface that provides a soft landing.  

Step 1: Adopt a shoulder-width stance and crouch in a partial squat. This is your starting position.

Step 2: Swinging your arms for momentum, spring and propel yourself as far forward as you can, firing an explosion from the balls of your feet. 

Step 3: Reach out with your legs so that you land with your feet out ahead of your body. 

Step 4: Repeat until you have executed the number of jumps in your set. 

Step 5: Track your progress by measuring the distance between your starting and landing points. 


  • Measures, tracks, and increases body strength and explosive power
  • Improves overall athletic performance
  • Improves posterior chain strength
  • Improves functional fitness
  • Increases acceleration
  • Improves balance and coordination
  • Enhances posterior aesthetic
  • Increases flexibility and agility
  • Strengthens joints, tendons, ligaments, and bones. 
  • Efficient calorie burner
  • Elevates heart rate


  • Running long jump
  • High jump
  • Pole vault
  • Triple jump
  • Box jump
  • Split jump

Jumpstart Your Way to a Better Backside

Utilizing the benefits of strengthening your entire posterior chain while getting in some serious plyometric cardio will get you into better shape in less time. It is a great way to optimize your workouts and get the most out of your trip to the gym.

Whether you are trying to increase your functional fitness, improve your athletic performance, or just gain a head-turning derriere, making the standing long-jump your new go-to-move is a wise decision. 

Your better booty will thank you.

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