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How to do it
- Stand with the feet about hip-width apart and the arms at the sides.
- Brace the trunk and keep the chest up before the first jump.
- Dip quickly by sitting the hips back and bending the knees.
- Drive through both feet and swing the arms to jump straight up.
- Pull both knees toward the chest at the peak, keeping the torso upright.
- Straighten the legs and land softly on the balls of the feet with bent knees.
Common mistakes
- Dropping the chest to meet the knees instead of driving the knees up.
- Landing stiff-legged or flat-footed, which sends the impact into the joints.
- Skipping the arm swing, which costs height the legs then have to make up.
- Grinding out reps after jump height collapses, which trains a sloppy landing.
Muscles worked
- Primary
- GlutesHamstringsQuads
Similar exercises
Good to know
- What muscles does the Tuck Jumps work?
- Mainly the glutes, hamstrings and quads. It also works the abs and calves.
- What equipment do you need for the Tuck Jumps?
- None. It is a bodyweight exercise.
- Is the Tuck Jumps good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Box Jump.