Knee-Tuck Hop
Explode vertically with this high-intensity plyometric move. Drive your knees to your chest to maximize power, torch calories, and strengthen your core with every landing.
The Knee-Tuck Hop mainly works the core and quads, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Knee-Tuck Hop Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris); Hip Flexor (iliopsoas)
Secondary
Glutes (gluteus maximus)
How to do the Knee-Tuck Hop
Setup and Positioning
Stand with your feet shoulder-width apart, arms raised above your head or held in front of you for balance.
Maintain a tall, upright posture with your core engaged.
Movement
Initiate the movement by dipping slightly at the knees to generate power.
Explosively jump upward, driving both knees toward your chest as high as possible while in mid-air.
Simultaneously, bring your hands down to meet your knees at the peak of the jump.
Land softly on the balls of your feet, immediately transitioning into the next repetition while maintaining control.
Ensure your core stays tight throughout the movement to protect your spine.
Form Tips
Focus on a quiet, controlled landing to minimize joint impact.
Keep your chest lifted during the tuck phase rather than hunching over your knees.
Knee-Tuck Hop FAQs
What muscles does the Knee-Tuck Hop work?
The Knee-Tuck Hop mainly works the core and quads, with help from the glutes & hips. The main muscles are the rectus abdominis, quadriceps femoris and iliopsoas.
What equipment do you need for the Knee-Tuck Hop?
None. The Knee-Tuck Hop is a bodyweight exercise, so you can do it anywhere.
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