GymPlan AIKnee Tuck Jump
Knee Tuck Jump is a beginner compound bodyweight plyometrics that mainly works your hamstrings, with help from your abductors (outer hips), adductors (inner thighs), calves, glutes and quads.
How to do the knee tuck jump
- Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
- Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
- Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialKnee Tuck Jump alternatives
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What muscles does the knee tuck jump work?
It mainly works your hamstrings; your abductors (outer hips), adductors (inner thighs), calves, glutes and quads assist.
How many sets and reps of knee tuck jump should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the knee tuck jump good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.