5 Of The Best Broad Jump Alternatives

Broad jumps can help you train power at home but they are not for everyone. Discover some exercise alternatives with similar effects.

By doing broad jumps you work your quadriceps, glutes, hamstrings, and calves in an explosive way.

On top of that, broad jumps can help you improve balance, improve coordination, burn calories, and offer other typical exercise benefits.

Whether you don’t enjoy broad jumps, you want more knee-friendly options, or you want an alternative for any other reason, these broad jump exercise substitutes can offer you some or all of the same benefits.

Keep in mind that even though there are upsides, like any exercise there is always some risk of injury.

Especially if you have sensitive knees you want to be careful when doing these broad jump alternatives and implement a good technique. When in doubt talk to an expert.

1. Box jumps

For the first broad jump alternative, you need an elevated platform that is strong and stable enough to jump on. An example of a suited object is a quality plyo box.

Take the following steps to do a box jump:

1. Stand upright in front of the box with your feet slightly wider than shoulder-width apart.
2. Bend into about a quarter squat while you swing your arms back.
3. Swing your arms to the front again and at the same time jump forward on top of the box. When landing you want to have your knees more or less at the quarter squat again. If you are squatted lower, this may be a sign the box is too high for your current jump level.

Make sure you pay attention to using the right technique to avoid any injuries. For box jumps it is also smart to start with a low height and build up from there.

Being too optimistic about your capabilities can be especially punishing when doing this exercise.

Box jumps are somewhat similar to broad jumps but the difference is that you jump vertically and land on the box before you build up downward momentum.

Jumping vertically will focus slightly less on your glute muscles. Landing on the box is generally easier on your knees, ankles, hips, and lower back than doing broad jumps.

At the same time, you are still able to work your muscles explosively.

2. Bulgarian split squats

For Bulgarian split squats, you want a step, bench, or any other stable object at about knee height. Once you have that, take the following steps to do a Bulgarian split squat:

1. Stand in front of the stable object with your back toward it. Keep about a leg distance between you and the object.
2. Move one leg back and put the foot of this side on the object. The top of your foot should lean on the surface of the object.
3. Slowly lower your hips by bending the knee of your stretched leg until your hip is at about the height of your knee of the previously stretched leg. Use your arms for balance if needed.
4. Push yourself up again into the position of step 2.
5. Repeat the same number of repetitions on the leg of the other side to keep your muscle distribution balanced.

Two common issues people have with broad jumps are that they are hard on their bodies and that the exercise is a bit loud for buildings like apartments. Bulgarian split squats can help you with both of these things.

At the same time, this broad jump alternative is still a great way to grow and strengthen leg muscles. Because you put all of your weight on each leg separately Bulgarian split squats tend to be challenging.

You can even do Bulgarian split squats at a fast pace to work more on muscle power instead of muscle strength.

One downside of Bulgarian split squats is that you have to work each leg separately. This requires a bit more time for a full workout.

3. Jump squats

This next broad jump alternative does not require any equipment. Take the following steps to do a jump squat:

1. Stand up straight with your feet at more or less shoulder width. Keep your arms hanging still beside your body throughout the exercise to focus more on leg muscles.
2. Slowly lower your hips by bending your knees. How far depends on different factors like knee health but at your lowest point you ideally want your hips to be at or lower than your knee height. You will likely have to bend forward for balance but keep your back in a straight line throughout the movement.
3. Push up your body fast, mainly with the help of your front upper leg muscles. You have to generate enough upward power so that you jump in the air. Try to avoid using your arms for momentum if you want to target your leg muscles.
4. How you want to land depends on what body parts you want to absorb the shock. You generally want to at least fold your legs slightly so your knees don’t absorb all the weight.

Similar to broad jumps, the jump squat can help you train muscle power in your glutes, quadriceps, and thighs. If the bodyweight version does feel too easy you can consider wearing a weighted vest or holding weights.

One potential downside of jump squats is that they tend to be slightly harder on your ankles, knees, hips, and lower back than broad jumps.

A potential benefit of this broad jump alternative is that you need less horizontal room to do it. This can be valuable in small workout rooms.

4. Tuck jumps

Take the following steps to do a tuck jump:

1. Stand up straight with your feet at more or less shoulder width. Keep your arms hanging still beside your body throughout the exercise to focus more on leg muscles.
2. Slowly lower your hips by bending your knees. How far depends on different factors like knee health but at your lowest point you ideally want your hips to be at or lower than your knee height. You will likely have to bend forward for balance but keep your back in a straight line throughout the movement.
3. Push up your body fast, mainly with the help of your front upper leg muscles. You have to generate enough upward power so that you jump in the air. Try to avoid using your arms for momentum if you want to target your leg muscles.
4. Move your knees towards your chest while you are in the air and back fast enough to land.
5. How you want to land depends on what body parts you want to absorb the shock. You generally want to at least fold your legs slightly so your knees don’t absorb all the weight.

Tuck jumps are basically jump squats but instead of keeping your legs slightly less than stretched you move your knees toward your chest and back.

This engages your hip flexors, the muscles responsible for bringing your thighs upward, and your glutes extra in an explosive way.

Both are great plyometric leg exercises and can be used as broad jump alternatives.

5. Lunges

Take the following steps to do two walking lunges:

1. Stand up straight with your feet about shoulder-width apart or wider for better balance.
2. Take a big step forward so you can achieve the desired knee angles in the next step. Your back foot only touches the ground with its front part.
3. Slowly lower your hips by bending your knees. How far depends on different factors like knee health but at your lowest point you ideally want both of your knees at 90-degree angles. You can use your arms for balance if needed.
4. Move the back leg forward while pushing your hips upward with the help of the muscles from the front leg.
5. You can either return to the same stance as step 1 with your feet right next to each other or take the next big step.
6. Repeat the same movement but with your other leg first.

Lunges are similar in their benefits as Bulgarian split squats compared to broad jumps. That means lunges are easier on your body and more silent to do if you choose the regular variation.

That being said, if you want to train muscle power similar to broad jumps, you can also choose to do jump lunges. As the name implies, this involves pushing yourself up fast enough so that you jump in the air.