Exercise
Knee Tuck Jump
Also known as: tuck jump, knees to chest jump, plyo tuck jump
Knee Tuck Jump is a compound exercise for the quadriceps, glutes and calves. Main target: vastus lateralis, gluteus maximus and medial gastrocnemius. Also works: rectus femoris, biceps femoris, abductors and adductors. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
- Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
- Jump as high as you can, raising your knees up, and then ensure a good landing by re-extending your legs, absorbing impact through the legs and allowing the knees to rebend.
Similar exercises
Star Jump
Bodyweight
Vastus lateralisGluteus maximus
Bodyweight Walking Lunge
Bodyweight
Gluteus maximusVastus lateralis
Fast Skipping
Bodyweight
Vastus lateralisVastus medialisMedial gastrocnemius
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Rocket Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Scissors Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Front Box Jump
Other
Vastus lateralisGluteus maximusMedial gastrocnemius
Dumbbell Step Ups
Dumbbell
Gluteus maximusVastus lateralis
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Medicine Ball Scoop Throw
Medicine ball
Posterior deltoidGluteus maximusVastus lateralis
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
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