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Resistance Band Long Jump

Resistance Band Long Jump

The Resistance Band Long Jump is a dynamic and explosive exercise that targets your lower body muscles, particularly the glutes, quads, and hamstrings. This exercise is a variation of the traditional long jump, but with the added resistance of resistance bands to increase the intensity and challenge your muscles even further. To perform the Resistance Band Long Jump, you will need a resistance band and enough space to jump forward. Start by placing the resistance band around your ankles or just above your knees, depending on your preference and the level of resistance you desire. Stand with your feet hip-width apart, maintaining a slight bend in your knees. Engage your core muscles and prepare to jump forward by swinging your arms back. Explode off the ground using your lower body strength and propel yourself forward, extending your knees and hips. Land softly on the balls of your feet, maintaining stability and balance. The resistance band will provide added tension as you jump, challenging your muscles to work harder. This exercise not only helps to improve lower body strength and power, but it also enhances your explosive speed and agility. Incorporating the Resistance Band Long Jump into your workout routine can be beneficial, especially if you want to enhance your athletic performance or work on your lower body strength. Remember to start with a lighter resistance band if you are a beginner and gradually increase the resistance as you become more comfortable with the exercise. As with any exercise, it is crucial to maintain proper form and listen to your body. If you experience any pain or discomfort, it is advised to stop and consult with a fitness professional or a physician. So gear up with your resistance bands and get ready to take your long jumps to the next level!


  • Start by attaching both ends of a resistance band to sturdy anchor points, such as a wall or a pole. Make sure the band is at waist height.
  • Stand with your feet shoulder-width apart, facing the anchor points. Hold the ends of the band in each hand, with your arms extended in front of you.
  • Bend your knees slightly and lower into a squat position, keeping your back straight and chest lifted.
  • Explode up with maximum effort, jumping forward as far as you can while extending your arms straight out in front of you.
  • Land softly on your toes, bending your knees to absorb the impact. Keep your chest up and back straight throughout the movement.
  • Immediately return to the starting position by jumping back or walking back to the starting line, using small quick steps.
  • Repeat the exercise for the desired number of repetitions or distance.

Tips & Tricks

  • 1. Warm up your body before performing resistance band long jumps to prevent injury and increase performance.
  • 2. Choose the right resistance band based on your fitness level and goals. Start with a lighter band and progress to a heavier one as you get stronger.
  • 3. Focus on maintaining proper form throughout the movement. Keep your chest up, back straight, and core engaged.
  • 4. Aim for a quick and explosive jump, using the resistance band to add resistance and challenge your muscles.
  • 5. Incorporate resistance band long jumps into a well-rounded exercise routine that includes strength training, cardiovascular exercise, and flexibility training.
  • 6. Gradually increase the intensity and duration of resistance band long jumps over time to continue challenging your body and seeing progress.
  • 7. Listen to your body and rest when needed. Overtraining can lead to injury and hinder progress.
  • 8. Ensure proper nutrition to support your exercise routine, including a balanced diet with sufficient protein, carbohydrates, and healthy fats.
  • 9. Stay consistent and make resistance band long jumps a regular part of your fitness routine to see maximum benefits.
  • 10. Consult with a fitness professional to ensure you are using the resistance band correctly and to get personalized guidance.


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