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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Tuck Jump
PlyometricsIntermediate

Tuck Jump

A vertical jump where the knees are pulled up towards the chest at the top. Develops reactive power and hip flexor strength.

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Primary muscles

  • Quadriceps
  • Glutes (Gluteus Maximus)
  • Hip Flexors

Secondary muscles

  • Calves (Gastrocnemius)
  • Abs (Rectus Abdominis)
  • Soleus
  • Hamstrings
Sets
3–4
Reps
5–10
Rest
60–90s

How to perform

Tuck Jump movement

Main muscles working (thicker lines)

Starting position

Stand with feet hip-width apart, knees slightly bent, arms by your sides.

  1. 1

    Dip quickly into a shallow squat.

  2. 2

    Jump explosively straight up.

  3. 3

    At the top, drive your knees up towards your chest.

  4. 4

    Extend the legs before landing and land softly on the balls of the feet.

  5. 5

    Rebound quickly into the next jump.

Breathing: Exhale on each jump and inhale on the landing.

Coaching tips

  • Knees to chest

  • Quick off the floor

  • Land under your hips

Common mistakes

  • Bending forward to meet the knees instead of lifting them

  • Landing with legs still tucked

  • Heavy, noisy landings

Safety notes

  • Stop the set when landings become heavy or uncontrolled.

  • Use a sprung floor or mat rather than concrete.

Details

Body parts
Lower Body · Core
Equipment
Bodyweight
Movement
Jump
Exercise type
Plyometric
Training goals
Power · Athletic Performance · Conditioning

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Jump SquatBeginner→

Similar Exercises

  • Bench JumpIntermediate→
  • Double-Leg Butt KickBeginner→
  • Double-UndersAdvanced→
  • Hurdle HopIntermediate→
  • Rocket JumpBeginner→
  • Star JumpIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.