Skip to Content

Tuck Jump Workout Exercise 2023

A tuck jump is a high-intensity plyometric exercise that combines a powerful vertical jump with a tuck of the knees towards the chest while in mid-air.

  • Tuck Jumps start with you standing, followed by a high leap, drawing your knees towards your torso.
  • This vigorous motion primarily focuses on the quadriceps, glutes, hamstrings, calves, abs, and lower back.
  • However, the energy needed to propel and balance your body activates other muscles, rendering tuck jumps a holistic, full-body workout.
Exercise TypeTarget Muscle GroupsEquipment Needed
PlyometricLower Body, CoreNone

Army PRT Climbing Drill Tuck Jumps

Purpose: This exercise develops coordination, balance, and explosive strength in the legs (Figure 9-16).

Starting Position: Straddle stance with arms at the sides.

Cadence: SLOW


  1. Perform a half squat while driving both arms rearward. Jump upward, driving both arms forward, wrapping the hands around the knees as the knees are drawn toward the chest. Then, land in the half-squat position.
  2. Return to the starting position.
  3. Repeat count 1.
  4. Return to the starting position.
Figure 9-16. Tuck jump

Check Points:

  • On counts 1 and 3, do not allow the back to round; keep the head up and the eyes forward.
  • Cadence is slow to allow for precision and adequate time to jump and land properly; however, each jump on counts 1 and 3 should be performed quickly and explosively.
  • On each landing, the feet should be directed forward and maintained at shoulder distance apart. The landing should be “soft” and proceed from the balls of the feet to the heels. The vertical line from the shoulders through the knees to the balls of the feet should be demonstrated on each landing.

Precaution: N/A

How to do Tuck Jumps at Home

You have to do the tuck jump exercise in proper form to maximize the benefits of this workout.

Below are the steps to do the tuck jumps correctly:

  1. Stand upright with your feet hip-width apart
  2. Bend your knees slightly & extend your arms to your sides
  3. Jump upwards while swinging your arms forward for momentum
  4. Tuck your knees into your chest as tightly at the peak of your jump
  5. Extend your legs back out as you descend to prepare for landing
  6. Land softly on the balls of your feet, bending your knees slightly to absorb the impact
  7. Reset your stance, then immediately jump again for the next repetition

Muscles Worked by the Tuck Jump Exercise Workout

Tuck Jumps primarily work the following muscles:


  • The Quads are the primary muscle group in your thighs; you use them to jump and land.


  • These are the muscles at the back of your thighs; you engage this muscle during the ‘jump’ and ‘land.’


  • You use the calves for explosive jumping movement and stabilizing your landing.


  • You engage the glutes when jumping and bringing your knees to your chest

Core Muscles

  • You use your core muscles (abs and back muscles ) for stability throughout the exercise.

Benefits of Tuck Jump Workouts

Tuck Jump workouts offer several benefits:

Lower Body Strength

  • The explosive jumping motion significantly strengthens your quads, hamstrings, glutes, and calves.

Cardiovascular Fitness

  • The Tuck Jump’s high-intensity nature increases your heart rate, enhancing cardiovascular fitness.


  • The jump’s swift, explosive movements improve your agility and power.

Balance and Coordination

  • Tuck Jumps require and thus improve balance and coordination.
Strength and PowerBoosts lower body strength
Cardiovascular FitnessEnhances endurance
Coordination and AgilityImproves body coordination

Tuck Jump Variations

Several variations of the Tuck Jump can add more intensity and challenge to this workout. These variations are as follows:

Single Leg Tuck Jump

  • The single-leg tuck jump involves jumping and alternating off one foot
  • This increases the challenge and works each leg individually

Tuck Jump Burpee

  • The tuck jump burpee involves doing a Burpee, then a Tuck Jump as you rise from the push-up position.
  • It combines a full-body workout with the explosive power of a Tuck Jump

Long Jump Tuck

  • The long jump tuck involves you jumping forward as far as possible rather than just upward.
  • It challenges your coordination and works for different muscle groups.
Single-Leg Tuck JumpAdvancedIncreases challenge, works each leg individually
Tuck Jump BurpeesAdvancedCombines full-body engagement with plyometric power

Proper Form to Prevent Injuries

  • Though tuck jumps can be a potent addition to your fitness program, they also carry potential hazards if done incorrectly. 
  • Injuries can arise from unsuitable landing methods or overexertion.
  • Individuals with joint problems should tread lightly with tuck jumps or contemplate avoiding them entirely. 
  • It’s always prudent to seek advice from a fitness professional when initiating a new exercise, including tuck jumps, to ensure it’s executed correctly and safely.


  • Tuck jumps are flexible, effective, and demanding exercises that can significantly boost your fitness levels when performed accurately and consistently. 
  • By grasping their benefits, honing your form, and sensibly integrating them into your routine, you can utilize the strength of tuck jumps to soar to new peaks in your fitness journey.
George N.