Tuck Squat Jump
Explode into action! The Tuck Squat Jump builds power and coordination. Squat, jump, tuck, and repeat for a full-body blast.
The Tuck Squat Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Tuck Squat Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Tuck Squat Jump Variations and Alternatives
How to do the Tuck Squat Jump
Starting Position:
Stand with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
Squat Down:
Bend your knees and lower your hips back as if sitting in a chair.
Keep your chest up and your back straight.
Make sure your knees do not extend past your toes.
Hold this squat position for a moment.
Jump:
From the squat position, push through your heels and explode upward.
Use your arms to help propel your body off the ground by swinging them upwards.
Tuck Your Legs:
While jumping, bring your knees toward your chest in a tuck position.
Keep your core engaged and your body tight during the jump.
Landing:
Aim to land softly on the balls of your feet.
Bend your knees upon landing to absorb the impact, returning to the squat position.
Ensure your body is stable and balanced as you land.
Repeat:
Get back into the starting position and perform another repetition.
Aim for a set of 8-12 repetitions for beginners, resting as needed.
Tips:
Warm up before starting the exercise to prevent injury.
Focus on form over speed to ensure effective movement.
If jumping is difficult, you can perform a regular squat without the jump until you build strength and confidence.
Tuck Squat Jump FAQs
What muscles does the Tuck Squat Jump work?
The Tuck Squat Jump mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Tuck Squat Jump?
None. The Tuck Squat Jump is a bodyweight exercise, so you can do it anywhere.
Is the Tuck Squat Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Tuck Squat Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Tuck Squat Jump variations and alternatives?
Similar exercises include the Burpee Tuck Jump, Burpee Two Star Jump, Butt-Kick Jump and Arm Countermovement Pull Jump.
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