VARIATIONS
Tuck Jump
Pulls knees high toward chest at the peak of a vertical jump.
This explosive bodyweight movement develops vertical power and rate of force production in the quadriceps and hips. It trains the nervous system to recruit muscle fibers rapidly for athletic performance.
HOW TO DO IT
- Stand with feet shoulder-width apart and knees slightly bent.
- Swing arms back while sinking into a quarter squat.
- Explode upward by driving through the mid-foot.
- Pull knees high toward the chest at the peak.
- Land softly on the balls of the feet with knees bent.
- Reset immediately into the next repetition.
COMMON MISTAKES
- Landing with straight legs or locked knees.
- Failing to pull knees high enough during the jump.
- Heels hitting the ground before the balls of the feet.
- Slouching the upper body while in the air.
TIPS
- Swing arms vigorously upward to generate extra lift.
- Keep the core braced tight throughout the flight phase.
- Aim for silent landings to ensure shock absorption.
SAFETY
- Avoid this exercise if you have existing knee or ankle injuries.
- Stop immediately if you feel sharp pain in the patellar tendon.
DETAILS
- Muscles
- QuadricepsGlutesCalves
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Tuck jump
- Legs
- Both
- Body position
- Standing
- Stance
- Shoulder-width
- Tempo and range
- Explosive
SIMILAR EXERCISES
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