> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Long jump
> Beginner · Explosive · Bilateral. Strength, cardio
| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Explosive |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 5 s |
## Technique
1. Stand with your feet hip-width apart
2. Squat down and bring the arms behind you and then explosively extend the ankles, knees and hip and bring the arms forward to jump as far as you can.
3. Land with both feet and absorb the landing force with all your lower body joints.
## Form tips
* Do not squat too low and do not rest in the lower part of the squat. Use the energy from eccentric part of the squat to explode in the jump
**Risks**
* Keep all the muscles engaged to prevent sprains and uncontrolled movements
## Muscles
Strength
- Glutes
- Hamstrings
- Quadriceps
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
* Gastrocnemius
* Soleus
* Flexor digitorum brevis
* Flexor digitorum longus
* Flexor hallucis longus
* Flexor hallucis brevis
## Equipment
## Appears in
## Progressions
Novice
Beginner
Beginner
Novice
Novice
Beginner
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/long-jump-e08m). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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