Tuck Jump
The tuck jump is a bodyweight plyometric exercise targeting the quadriceps and lower body power. The explosive jump combined with a high knee tuck demands significant force production and coordination.
How to do it
- Stand with your feet shoulder-width apart and arms at your sides.
- Bend your knees slightly and then explosively jump as high as possible.
- At the peak of the jump, bring your knees up toward your chest.
- Extend your legs back out before landing and absorb the impact by bending your knees.
- Immediately go into the next repetition.
- Repeat for the desired number of repetitions.
Form cues
- Land softly with bent knees.
- Drive your knees up toward your chest.
- Explode upward through your entire foot.
- Keep your chest upright throughout.
Breathing: Inhale slightly as you bend to jump, and exhale forcefully as you drive upward into the air.
Common mistakes
- Landing with stiff legs, which places too much stress on your joints.
- Not bringing the knees high enough, reducing the power output of the jump.
- Landing heavily on your heels instead of rolling from balls of the feet to heels.
Muscles worked
Primary: quads. Secondary: glutes, calves, abs, hip flexors.
Suggested sets & reps
Get fitter
3–4 sets × 6–8 reps, rest 60 s
Lose weight
3 sets × 5–8 reps, rest 60 s
Build muscle
3 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp joint discomfort in your knees or ankles, stop immediately.
- If you have lower body joint sensitivities, choose a gentler, low-impact alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Are tuck jumps good for beginners?
Because they are high-impact and require advanced coordination, tuck jumps are generally recommended for intermediate to advanced exercisers.
How can I make the landing softer?
Focus on bending your knees immediately upon contact with the floor to absorb the shock through your muscles rather than your joints.
How often should I do tuck jumps?
Due to the high impact, once or twice a week is usually sufficient for most training routines.