Tuck Jumps
What are Tuck Jumps?
Tuck jumps are a high-intensity plyometric exercise that builds cardio fitness and works the muscles of the lower body, including the quads, hamstrings, glutes, and core muscles. Doing tuck jumps burns calories, builds lower body power, and can improve athletic performance in sports.
To do a tuck jump, you'll perform a vertical jump and pull your knees towards your chest before landing. Like all plyometric exercises, tuck jumps develop power through the rapid lengthening and contraction of the muscles. Tuck jumps are a good exercise for cardio, lower body power training, or as specific training for sports. You could add tuck jumps to your gym cardio routine, HIIT circuit, or as a leg day finisher if you have a good baseline of fitness and lower body strength.
Tuck jumps put significant stress on the joints so should be avoided if you've got any knee, ankle, or lower back issues. If you're new to doing tuck jumps, start with 2-3 sets of 5-8 reps, focusing on good form.
Take a look at our technique tips and demo video for tuck jumps below.
Check out some other jump exercises: Box Jumps, Pike Jumps, Lateral Jumps, Broad Jumps
Commonly Asked Questions About Tuck Jumps
Tuck jumps are a lower body plyometric exercise that work the quadriceps, hamstrings, glutes, and calves during the jumping phase. The hip flexors and abs work to lift the knees towards the chest. The shoulders and arms also work during the jump phase, and landing from a tuck jump works the muscles of the posterior chain.
Lower-impact alternatives to tuck jumps include squat jumps without the tuck, step-ups with a knee drive, or mountain climbers. More advanced alternatives to tuck jumps include box jump variations or depth jumps which will give you similar plyometric benefits.
Tuck jumps develop explosive power, improve vertical jump height, and strengthen fast twitch muscle fibres. They also work the lower body muscles, develop your cardiovascular fitness and burn calories.
Tuck jumps develop explosive power, improve vertical jump height, and strengthen fast twitch muscle fibres. They also work the lower body muscles, develop your cardiovascular fitness and burn calories.
Tuck Jumps Tips
- Use your arms as momentum to help increase the height.
- Land softly on the balls of your feet and maintain soft knees to protect your joints
How To Do Tuck Jumps
Start with your feet shoulder width apart.
Brace your core to protect your back.
Bend your knees slightly into a squat, then push through the feet to perform a vertical jump.
Swing your arms to increase the momentum as you jump.
As you jump, quickly bring your knees towards your chest in a tuck position.
Release the tuck and straighten your legs before you land.
Land on the balls of your feet with a soft bend in your knees.
If you’re not sure if any of the above exercises are suitable for you, please consult your doctor before you start it. Need guidance on how to perform the exercise? Ask a personal trainer at your gym.