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Knee Tuck Jump

Step by step instructions, muscle activation and variants for the Knee Tuck Jump.

MediumGlutesQuadriceps

About this exercise

An explosive plyometric exercise in which you jump as high as possible and pull both knees toward your chest at the peak of the jump. It develops lower-body power, coordination, and cardiovascular conditioning while engaging the core throughout the tucking motion.

How to Perform

  • Stand with feet hip-width apart and a slight bend in your knees
  • Swing your arms back and dip slightly, then explode upward as high as possible
  • At the peak of the jump, quickly pull both knees toward your chest, hugging them briefly if able
  • Extend your legs before landing and absorb the impact by bending your knees softly
  • Immediately rebound and continue into the next rep with minimal ground contact time

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore

Common Mistakes

Common mistakes content is coming soon.

About the Knee Tuck Jump

The Knee Tuck Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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