Knee Tuck Jump
Knee Tuck Jump is a beginner-level compound in the plyometrics category that primarily works the hamstrings. It also recruits the abductors, adductors, calves, glutes and quads. It is performed with bodyweight.
How to do it
- 1Begin 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.
- 2Rapidly 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.
- 3Jump 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
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.