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Tuck Jump
Explosive bodyweight vertical jump with knee tuck that targets quads, glutes, and calves to build power, speed, and conditioning; commonly used in HIIT and athletic training.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Calves
7/10Gastrocnemius, Soleus
Hip Flexors
6/10Iliopsoas
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
30-60 seconds • Shorter rest for conditioning focus
How to Perform
Stand with feet hip-width apart, knees slightly bent, core engaged, arms at sides or extended forward.
- Lower into a quarter squat while swinging arms back for countermovement.
- Explode upward by extending hips, knees, and ankles simultaneously, swinging arms forward.
- Pull knees rapidly toward chest in mid-air to tuck thighs parallel to ground.
- Extend legs downward as you descend.
- Land softly on balls of feet, bending hips and knees to absorb impact.
- Reset to starting position.
Coaching Tips
Form Cues
- Drive through balls of feet
- Knees track over toes
- Pull knees high and fast
- Land quietly and controlled
- Keep core tight
- Arms swing explosively
Breathing
Inhale during countermovement, exhale forcefully during takeoff and tuck.
Tempo
1-0-1
Range of Motion
From quarter squat depth to full triple extension at takeoff, knees tucked to thighs parallel in air, landing with knees bending to 90 degrees.
Safety
Safety Notes
- Avoid if you have joint pain in knees, ankles, or lower back
- Warm up thoroughly before performing
- Use cushioned surface to reduce joint stress
- Progress gradually from basic jumps
- Consult doctor if overweight or injured
Spotting
No spotting needed; perform in open space away from obstacles.
Common Mistakes
- Landing with locked knees
- Knees caving inward
- Arching lower back
- Insufficient tuck height
- Hard impact on heels
When to Avoid
- Acute knee or ankle injuries
- Lower back pain
- Overweight individuals with joint issues
- Recent surgery on lower body
Flexibility Needed
- Adequate ankle dorsiflexion for squat
- Hip flexion to pull knees to chest
- Shoulder mobility for arm swing
Build Up First
- Mastery of basic squat jump
- Ability to land softly from jumps
- Core stability competency
Also known as
Knee Tuck Jump, Plyometric Tuck Jump, Explosive Tuck Jump
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