Tuck Jump

Body region

• Legs
• Core
• Glutes

Muscles

Main

• Iliopsoas
• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Abdominis
• Gastrocnemius
• Soleus

Holds

• Erector Spinae
• Transversus Abdominis
• Tibialis Anterior

Technique

1. Stand with feet shoulder-width apart and the arms in front of you.
2. Bend the knees slightly, swing the arms and jump straight up as high as you can.
3. At the top, pull the knees up towards the chest.
4. Extend the legs again before you land, and land softly on the balls of the feet with the knees bent.
5. Go directly into the next jump or reset between reps.

Cues

• Jump first and tuck at the top.
• Land with soft knees and a quiet landing.
• Stop the set when the height drops.

Common mistakes

• Landing with the knees still tucked.
• Landing on the heels.
• Doing too many reps when fatigued.
• Leaning forward and rounding the back.

Alternatives

• Jump Squat
• Star Jump
• Box Jump