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Tuck Jump being performed with proper form
Tuck Jump demonstration video — proper form for the full movement.

How to do a Tuck Jump

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
805,965
Popularity Rank
411th
Difficulty
Intermediate
Hamstrings Strength
45 mSCORE 97th
Equipment Required
Bodyweight-only

Workouts with Tuck Jump

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Quads, Glutes, Calves, Adductors, Abductors

    Instructions for Proper Form

    Tuck Jump is a plyometric exercise that primarily targets the lower body, especially the quadriceps and calves. This compound and explosive movement is beneficial for improving power and explosive strength. By tucking your knees towards your chest at the top of the jump, you add an extra challenge to your vertical leap, which helps improve overall athleticism and body control.

    1. Stand upright with your feet hip-width apart angled out slightly.
    2. Flex your elbows to 90 degrees and place them by your side making your forearms parallel with the ground and palms facing down.
    3. Descend into a quarter squat by flexing your hips and knees before immediately exploding back up to propel your body off the floor.
    4. While suspended in the air, flex your hips and knees up towards your chest until your knees contact your palms.
    5. Quickly extend your legs back underneath you and absorb the impact.

    Sets & Reps Calculator

    Average Tuck Jump standards by male, female, gender, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      3
      sets
      8
      reps
      1 Set Max
      9
      reps
    • intermediate
      4
      sets
      8
      reps
      10
      reps
    • advanced
      4
      sets
      9
      reps
      11
      reps

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    Alternatives & Variations to Tuck Jump

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