Tuck Jumps (How To, Muscles Worked, Benefits)

Tuck jumps are a high-intensity plyometric exercise that can be used to improve explosive power, coordination, and cardiovascular fitness. This exercise is performed by jumping up and quickly pulling the knees into the chest while in mid-air, before landing on the balls of the feet and immediately jumping again.

Tuck jumps can be incorporated into a variety of workout routines and can be modified to suit different fitness levels. It is important to use proper form when performing tuck jumps to avoid injury.

In this guide, I’m going to teach you how to do Tucks Jumps. I’ll also include important coaching points, muscles worked and a few alternatives.

How To Do Tuck Jumps

Equipment Needed

  • None

Muscles Worked

  • Quads
  • Hamstrings
  • Glutes
  • Core

How To

  • Stand with your feet shoulder-width apart and your arms at your sides.
  • Bend your knees slightly and then explosively jump into the air, bringing your knees up towards your chest.
  • As you land, absorb the impact by landing on the balls of your feet and immediately jump again.
  • Try to keep your chest up and your back straight throughout the exercise.
  • Continue jumping for the desired amount of time or number of reps.

Coaching Points

Focus on driving the knees up to the chest and NOT dropping your chest down to your knees. Try to keep your torso as vertical as possible in the air and drive the knees up to you.


Benefits of Tuck Jumps include:

  • Improved explosive power: By using the muscles of the legs and core to jump and tuck the knees, tuck jumps can help to improve the ability to generate and apply force quickly.
  • Enhanced coordination: The combination of jumping and tucking the knees requires coordination of the lower body, which can be improved with regular practice of tuck jumps.
  • Increased cardiovascular fitness: Tuck jumps are a high-intensity exercise that can elevate the heart rate and provide a challenging cardiovascular workout.
  • Improved sports performance: The benefits of tuck jumps, such as improved explosive power and coordination, can translate to improved performance in sports that require jumping, such as basketball and volleyball.

How Many Reps?

The amount of Tuck Jump reps done in a session is going to be dependent upon a few factors. What, if any, other plyometric exercises are being done in that session? Also, the total volume of jumps in the week needs to be taken into consideration as well.

The total amount of jumps per session and per week should be based on where the athlete currently is within their training progression. If it’s the first week of training after time off, the number will be less. The number will then increase as the athlete goes through a proper progression.

Tuck Jump Alternatives

Need an alternative for Tuck Jumps. Here are a couple of exercises that you may be able to use as a replacement.

Box Jumps

Weighted Box Jump

Box Jumps are another plyometric exercise that is very similar to Tuck Jumps.

The main difference is, by landing on an elevated box instead of on the ground, the amount of force the athlete has to absorb upon landing is greatly reduced. This is something that needs to be taken into consideration when planning out a complete strength and conditioning program so overuse injuries (like shin splints) are avoided.

Kettlebell Swings

Kettlebell Swing

If jumping isn’t currently an option, Kettlebell Swings may be considered as an alternative option.

Kettlebell Swings will also work an explosive hip extension and provide many of the benefits of a Tuck Jump without having to leave the ground.

More Links and Info

If you’d like to see more jumping exercises, head over to the Plyometrics section of our Exercise Library. There you’ll find dozens of movements, all with step-by-step instructions.

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