Tuck Jump

Quads, hamstrings, glutes, coreBodyweight

The tuck jump is an explosive bodyweight plyometric exercise where you jump vertically and pull your knees toward your chest. It builds leg power and reinforces core strength without added weights.

How to do it

1Stand tall with feet shoulder-width apart and arms bent slightly in front of you.

2Dip into a quick quarter-squat and explosively drive through both feet to spring off the floor.

3At the peak of your jump, drive your knees up toward your chest while keeping your torso upright.

4Land softly on the balls of your feet, flexing your knees to absorb the impact.

5Reset your stance and immediately transition into the next repetition.

Common mistakes

Landing on locked knees, sending harsh impact forces into your knees and spine.

Bending your torso forward instead of bringing knees up, throwing off balance and disengaging the core.

Allowing knees to cave inward during takeoff or landing, stressing knee ligaments.

Breathing

Inhale during the quick quarter-squat prep, then exhale forcefully as you drive up off the floor.

Make it harder or easier

To scale down, perform standard vertical jumps without tucking your knees.

To scale up, execute continuous tuck jumps, minimizing ground contact time.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.