Squat Tuck Jump

Squat Tuck Jump


This exercise involves performing a squat and then explosively jumping up into a tuck position before landing back in a squat. It is a high-intensity plyometric exercise that targets the lower body muscles and improves explosive power and agility.

Muscle Group

Equipment Required

Squat Tuck Jump Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Squat down by bending your knees and pushing your hips back, keeping your chest up and your weight in your heels.
  3. Jump up explosively, bringing your knees up towards your chest and tucking them in as you jump.
  4. Land softly on the balls of your feet and immediately lower back down into a squat position.
  5. Repeat for the desired number of reps or time.

Squat Tuck Jump Form & Visual

Squat Tuck Jump

Squat Tuck Jump Benefits

  • Increases lower body strength and power
  • Improves cardiovascular endurance
  • Enhances explosive movements and agility
  • Engages core muscles for stability and balance
  • Burns calories and promotes weight loss

Squat Tuck Jump Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Abdominals

Squat Tuck Jump Variations & Alternatives

  • Squat Jump
  • Tuck Jump
  • Jump Squat with Medicine Ball
  • Single Leg Squat Jump
  • Box Jump