Squat Tuck Jump
Description
The squat tuck jump is an advanced plyometric exercise where you squat down and explosively jump up while tucking your knees toward your chest at the peak. It builds explosive lower-body power, hip flexor strength, and core engagement. It is significantly more demanding than a standard jump squat.
Muscle Group
Equipment Required
Squat Tuck Jump Instructions
- Stand with feet shoulder-width apart, arms at your sides.
- Sit your hips back into a partial squat.
- Explode upward, swinging your arms up for momentum.
- At the peak of the jump, drive both knees up toward your chest.
- Bring your hands down to briefly touch your knees at the peak (optional).
- Quickly extend your legs to land softly on the balls of your feet with bent knees.
- Immediately drop into the next squat and repeat.
- Aim for 5 to 10 reps per set. This is a max-effort exercise.
Squat Tuck Jump Form & Visual
Squat Tuck Jump Benefits
- Builds explosive lower-body power
- Develops hip flexor strength and speed
- Excellent cardiovascular conditioning
- Builds core engagement under explosive demand
- Carries over to athletic performance
- No equipment needed
Squat Tuck Jump Muscles Worked
- Quadriceps
- Gluteus maximus
- Hip flexors (heavy involvement)
- Calves
- Core (stabilizer)
- Hamstrings
Squat Tuck Jump Variations & Alternatives
- Jump Squat (no tuck)
- Rocket Jump
- Kneeling Jump Squat
- Burpee
- Tuck Jump (no squat)
- Star Jump
