Tuck Jump
Jump high, tuck tight! Boost your cardio and power with this plyometric move. Feel the burn!
The Tuck Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the core and calves / shins. No equipment needed: it uses just your bodyweight.
Tuck Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lower Calf (soleus)
Tuck Jump Variations and Alternatives
How to do the Tuck Jump
Begin by standing with your feet shoulder-width apart, arms at your sides.
Bend your knees and push your hips back to lower into a squatting position.
Explosively jump up from the squat position, extending your legs fully and swinging your arms forward for momentum.
While in the air, bring your knees up towards your chest. Try to tuck your legs in as much as possible.
Land softly on the balls of your feet, immediately sinking back into the squat position to prepare for the next jump.
Repeat the movement for the desired number of repetitions, maintaining a steady and controlled rhythm.
Safety Tips: Warm-up before starting the exercise to prevent injury. Keep your core engaged for stability throughout the exercise. Focus on soft landings to cushion the impact on your joints. Rest adequately between sets to maintain proper form and reduce injury risk.
---
Tuck Jump FAQs
What muscles does the Tuck Jump work?
The Tuck Jump mainly works the quads and glutes & hips, with help from the core and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Tuck Jump?
None. The Tuck Jump is a bodyweight exercise, so you can do it anywhere.
Is the Tuck 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 Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Tuck Jump variations and alternatives?
Similar exercises include the Basketball Shot Jump, Body Throw, Broad Long Jump and Burpee Tuck Jump.
Training calculators
Work out the numbers behind your training before your next session.