Smart Workout Diary

Tuck Jump

The tuck jump is a bodyweight plyometric exercise in which you jump vertically and draw your knees toward your chest. It primarily trains the quadriceps while also challenging the glutes and calves, supporting lower-body power, coordination, and explosive jumping ability.

Demonstration

Demonstration: Tuck Jump

Instructions

  1. Stand tall with your feet about hip-width apart and your arms relaxed by your sides.
  2. Bend your hips and knees slightly, then swing your arms back to prepare for the jump.
  3. Drive through both feet to jump vertically, swinging your arms upward and drawing your knees toward your chest.
  4. Extend your legs before landing and land softly on both feet with bent hips and knees.
  5. Regain a stable standing position before performing the next repetition.
Muscle Group
Quads
Other Muscle Groups
Glutes, Calves
Type
Plyometric
Mechanics
Compound
Movement Patterns
Squat, Jump
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize a quiet, controlled landing over maximum jump height.
  2. Keep your knees tracking in line with your toes during takeoff and landing.
  3. Use a low, controlled jump first if you are learning the movement.
  4. Stop the set when you can no longer land with control.
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