FlexBroad Jumps
Muscles worked
- Gluteus Maximus
- Vastus Lateralis
- Gastrocnemius
- Biceps Femoris (Long Head)
- Vastus Medialis
- Rectus Femoris
- Soleus
- Erector Spinae
- CategoryLegs
- Default target4 sets × 3–6 reps
- EquipmentBodyweight
- Movement patternHinge
- Training stylesStrength, HIIT
Technique
Setup
Stand with your feet hip-width apart facing a clear stretch of non-slip floor. Swing your arms back as you hinge at the hips and bend your knees into a quarter squat.
Movement
Swing your arms forward and drive through your feet to jump forward as far as you can, extending your hips fully. Land softly on both feet with bent knees, hold the landing, then walk back to reset.
Form Tip
Treat every rep as a fresh, full-effort jump and stop the set when the distance drops off. Knees track over toes on every landing.
Increase Difficulty
Jump for maximum distance, or link 3 jumps in a row once your landings are solid.
Decrease Difficulty
Jump a shorter distance and focus on a quiet, controlled landing.