Body weight
Tuck jump
Tuck jump mainly works your quads and hip flexors. It also helps your glutes, hamstrings, calves, and abs.
Step by step
- Stand with knees slightly bent, hands out in front.
- Dip quickly, then jump and drive your knees to your hands.
- Extend your legs and land softly with bent knees.
What you should feel
Explosive power in your thighs and hips with your abs tight; your knees and back should not take a hard hit.
Common mistake
Landing stiff and flat-footed; reach your feet down early and absorb with your hips and knees.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Box jumpQuads, Glutes
Squat jumpQuads, Glutes
Standing long jumpQuads, Glutes
Split jumpQuads, Glutes
Star jumpQuads, Calves
Diagonal boundQuads, GlutesQuestions
What muscles does the tuck jump work?
Tuck jump mainly works your quads and hip flexors. It also helps your glutes, hamstrings, calves, and abs.
Can I do the tuck jump at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the tuck jump?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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