Tuck Jump Exercise Guide: How to Do Tuck Jumps Properly

Tuck jumps, also known as knee tucks, are a variation of the standard vertical jump. Perform this plyometric exercise by beginning in a standing position with your feet hip-width apart. While keeping your upper body tall, bend your knees, hips, and calves until your lower body is in a quarter squat position. Push into the ground and jump with an explosive movement. While in mid-air, raise your knees toward your chest. Land softly, returning to a quarter-squat position. Repeat this jumping movement for your desired number of repetitions.

Regularly performing tuck jumps can have several benefits.

1. 1. Tuck jumps are a full-body workout. Tuck jumps activate muscle groups across your entire body, including your glutes, hamstrings, hip flexors, quadriceps, obliques, calves, and lower back muscles.
2. 2. Tuck jumps can improve cardiovascular health. If you program your tuck jump exercises into your high-intensity interval training (HIIT), they can raise your heart rate and become an effective cardio workout.
3. 3. Tuck jumps can increase your power output. With practice, tuck jumps can improve your performance during other plyometric exercises like squat jumps, box jumps, burpees, jump lunges, and depth jumps.

For tuck jumps, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.

1. 1. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should remain long by your sides with a slight bend in your elbows. Pre-tension your shoulders and hips with a good inhale and exhale, and engage your core. All repetitions should begin from this starting position.
3. 3. Maintain a neutral spine as you begin to bend your hips and knees. Maintain a fairly vertical shin position and an upright chest position as you lower until you’re in a quarter-squat position. Your arms should be long with a slight bend in your elbows.
4. 4. As you lower into your jumping position, allow your hands to travel behind your body. Your shin angle and torso angle should be relatively the same. Your chest should be over your knees.
5. 5. Begin your upward movement by explosively pushing your feet through the ground to jump into the air. As you begin to straighten your legs, simultaneously begin to swing your arms forward. As you jump into the air, quickly bring your knees toward your chest.
6. 6. Land in a quarter-squat position on the balls of your feet. Evenly distribute your weight along your entire foot while allowing your hips and knees to bend to absorb force.
7. 7. Your landing posture should be the same as your jumping posture. Your bodyweight should be loaded into your midfoot and heel while keeping the toes engaged and in contact with the floor. Your knees should be in line with your toes and your chest should be ahead of your hips.
8. 8. Land softly and under control while keeping your core engaged throughout the landing. Jump again and repeat for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.