Tuck Jump
A vertical jump where the knees are pulled up towards the chest at the top. Develops reactive power and hip flexor strength.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hip Flexors
Secondary muscles
- Calves (Gastrocnemius)
- Abs (Rectus Abdominis)
- Soleus
- Hamstrings
- Sets
- 3–4
- Reps
- 5–10
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet hip-width apart, knees slightly bent, arms by your sides.
Dip quickly into a shallow squat.
Jump explosively straight up.
At the top, drive your knees up towards your chest.
Extend the legs before landing and land softly on the balls of the feet.
Rebound quickly into the next jump.
Breathing: Exhale on each jump and inhale on the landing.
Coaching tips
Knees to chest
Quick off the floor
Land under your hips
Common mistakes
Bending forward to meet the knees instead of lifting them
Landing with legs still tucked
Heavy, noisy landings
Safety notes
Stop the set when landings become heavy or uncontrolled.
Use a sprung floor or mat rather than concrete.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.