Tunk Jump High
Tunk jump high is an advanced bodyweight plyometric exercise targeting cardio and explosive power. The maximum height jump combined with a deep knee tuck demands greater lower body power and neuromuscular coordination than the standard tunk jump.
How to do it
- Stand with your feet shoulder-width apart.
- Bend your knees deeply and swing your arms back to load the jump.
- Jump as high as possible, driving both knees up toward your chest forcefully.
- At the peak, compress tightly into the tuck position.
- Land softly, absorb through your legs, and immediately jump again.
Form cues
- Swing arms back to load your power before the leap.
- Drive both knees forcefully upward toward your chest at the peak.
- Land softly through the balls of your feet with bent knees.
Breathing: Inhale deeply as you lower into the preparation squat, exhale sharply on the explosive upward drive.
Common mistakes
- Landing with stiff legs, which increases joint impact and stress.
- Rushing reps without fully resetting, which leads to poor form and early fatigue.
- Failing to lift the knees high enough, turning the movement into a basic vertical jump.
Muscles worked
Primary: cardio. Secondary: quads, glutes, calves, abs.
Suggested sets & reps
Get fitter
3–4 sets × 8–12 reps, rest 60–90 s
Lose weight
3–4 sets × 8–10 reps, rest 60 s
Build muscle
3 sets × 6–8 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel joint discomfort in your knees or ankles, ease off and choose a gentler option.
- If you experience sharp pain, stop immediately and check with a professional.
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
Is tunk jump high safe for beginners?
This is an advanced plyometric exercise. Beginners should start with lower-impact movements to build joint and tendon resilience first.
How can I protect my joints while doing high jumps?
Focus heavily on landing softly by rolling from the balls of your feet to your heels and bending your knees immediately to absorb the shock.
How often should I include this in my home workout?
Due to the high impact and demand on recovery, 1 to 2 times per week is plenty for most people.