Tuck Jump
Primary
Plyometrics
Secondary
Quadriceps, Hip Flexors, Core
Equipment
None
Difficulty
Intermediate
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Tuck Jump is a plyometric squat pattern movement that primarily targets your plyometrics. Use for power development or high-intensity conditioning. Great for athletic warm-ups.
Everything You Need to Know About the Tuck Jump
The Tuck Jump is a intermediate difficulty exercise that targets your Quadriceps and Hip Flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for power development or high-intensity conditioning. Great for athletic warm-ups. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes with basic plyometric experience. Good progression from squat jumps. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Tuck Jump
Primary
Secondary
Stabilizers
Tuck Jump form guide
- 1
Stand with feet shoulder-width apart, arms at sides.
- 2
Perform a quick countermovement by bending knees slightly.
- 3
Explode upward as high as possible.
- 4
At the peak, drive knees up toward chest into a tucked position.
- 5
Extend legs and land softly with bent knees.
What are the best tips for the Tuck Jump?
Drive your knees up quickly at the peak of the jump.
Keep your upper body relatively upright during the tuck.
Use your arms to help generate upward momentum.
Focus on height rather than speed of repetitions.
What are common Tuck Jump mistakes to avoid?
Not jumping high enough to achieve a proper tuck.
Squatting patterns like the Tuck Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Tucking too early before reaching peak height.
Squatting patterns like the Tuck Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Landing with straight legs or on heels.
Your foot position during the Tuck Jump determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Rushing reps without full recovery.
Rushing through the Tuck Jump reduces the time your Quadriceps spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Is the Tuck Jump right for you?
Intermediate athletes with basic plyometric experience. Good progression from squat jumps.
How to Program the Tuck Jump
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 6-8 reps. Rest 45-60 seconds between sets.
What are good alternatives to the Tuck Jump?
Squat Jump
Box Jump
Split Jump
Other Variations
- Double Tuck Jump
- Tuck Jump to Stick
- Tuck Jump Over Hurdle
- Weighted Tuck Jump
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Tuck Jump — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master squat jumps first.
- Land softly with bent knees.
- Perform on a forgiving surface.