How to do the Tuck Jumps
Primary: Quads.
Tuck jumps are a plyometric exercise that primarily targets the quadriceps while also engaging the glutes, hamstrings, calves, and core. This high-intensity move involves jumping explosively while bringing your knees towards your chest, aiming to make your thighs parallel to the ground. It is excellent for building lower body power, improving cardiovascular endurance, and enhancing overall athletic performance. Due to its intensity, tuck jumps are typically suited for individuals with a moderate to high fitness level.
Step by step
- 1
Start by standing with your feet shoulder-width apart and your knees slightly bent.
- 2
Swing your arms back, then use the power from your lower body to jump up explosively.
- 3
As you jump, bring your knees up towards your chest and try to make your thighs parallel to the ground.
- 4
Land softly on the balls of your feet and immediately go into the next jump.
Coaching cues
- Warm-up thoroughly before performing tuck jumps to prevent injury.
- Keep your core engaged to help with balance and control.
- Land with your knees slightly bent to absorb the impact and protect your joints.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Tuck Jumps alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Tuck Jumps work?
Primary: Quads.
How many sets and reps of Tuck Jumps should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Tuck Jumps?
Same movement pattern, different equipment: High Knees, Box Jump, Skater Jump, Frog Jumps, Battle Ropes, Bear Crawl.
Is the Tuck Jumps good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.