Skip to content

Tuck Jump

Trains the Quads.

Tuck Jump: the muscles it trains, from the front. Primary — Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius. Also worked — Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Adductor Magnus and 10 more. — The muscles this trains, front and back. Deeper red is primary.

Tuck Jump: the muscles it trains, from behind. Primary — Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius. Also worked — Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Adductor Magnus and 10 more. — The muscles this trains, front and back. Deeper red is primary.

How to do it

Stand with the feet about hip-width apart and the arms at the sides.
Dip into a quarter squat and jump straight up as high as you can.
In the air, pull both knees up towards the chest, bringing the hands to meet them or keeping the arms out for balance.
Extend the legs again before landing.
Land softly on the balls of the feet with the knees bent.
Reset and repeat, or go straight into the next jump.

Common mistakes

Landing with the knees still tucked. The legs extend before the feet hit the floor; landing in a tuck is a hard landing on a bent spine.
Leaning forward to bring the knees up. The chest stays up and the knees come to it; folding forward drops the height.
Landing flat-footed. The balls of the feet touch first and the knees bend to absorb it.
Doing so many the tuck disappears. The knees come high on every jump; once they stop, the set is over.

Muscles worked

Primary

Quads

Secondary