Knee Tuck Jump
Description
The knee tuck jump is an advanced plyometric exercise where you jump straight up and tuck both knees toward your chest at the peak of the jump. It builds extreme lower-body explosive power, hip-flexor strength, and coordination. It is one of the most demanding bodyweight plyometric exercises.
Muscle Group
Equipment Required
Knee Tuck Jump Instructions
- Stand with feet shoulder-width apart. Arms at your sides.
- Sit slightly into a quarter-squat. Swing your arms back to load.
- Explode upward with maximum force. Swing your arms up for momentum.
- At the peak of the jump, pull both knees up toward your chest. Reach your hands forward to meet your knees.
- Quickly extend your legs back down before landing.
- Land softly on the balls of your feet with bent knees.
- Immediately reset and jump again.
- Aim for low reps (5 to 10 per set) — this is a max-effort exercise.
Knee Tuck Jump Form & Visual
Knee Tuck Jump Benefits
- Builds extreme explosive lower-body power
- Develops hip-flexor strength and coordination
- One of the most demanding plyometric exercises
- Trains fast-twitch muscle fibers
- No equipment needed
- Excellent vertical jump training
Knee Tuck Jump Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
- Hip flexors (knee pull)
- Core (anti-extension)
Knee Tuck Jump Variations & Alternatives
- Jump Squat
- Squat Tuck Jump
- Box Jump
- Double Jump Squat
- Star Jump (legs out at peak)
- Knee Tuck Jump with Burpee
