Primary
Plyometrics
Secondary
Quadriceps, Hip Flexors, Core
Equipment
None
Difficulty
Intermediate
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The tuck jump adds hip flexor activation to vertical jumping by requiring you to drive your knees toward your chest at the peak of each jump. This increases hang time, challenges core stability, and builds the explosive hip flexion used in sprinting and kicking.
When to use it
Use for power development or high-intensity conditioning. Great for athletic warm-ups.
Who it's for
Intermediate athletes with basic plyometric experience. Good progression from squat jumps.
Jump as high as possible before tucking—don't sacrifice height for the tuck. Drive your knees up quickly at the peak and extend your legs before landing to absorb impact properly.
Browse all plyometrics exercises
Also targets: Quadriceps, Hip Flexors, Core
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Stand with feet shoulder-width apart, arms at sides.
Perform a quick countermovement by bending knees slightly.
Explode upward as high as possible.
At the peak, drive knees up toward chest into a tucked position.
Extend legs and land softly with bent knees.
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.
Use tuck jumps for vertical power development with added hip flexor emphasis. Program 3-4 sets of 6-8 reps with full recovery. Progress from squat jumps only when you can achieve significant height consistently.
Not jumping high enough to achieve a proper tuck.
Squatting patterns like the Tuck Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Tucking too early before reaching peak height.
Squatting patterns like the Tuck Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
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 makes it easier to lose position and harder to keep tension on your Quadriceps. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate athletes with basic plyometric experience. Good progression from squat jumps.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 6-8 reps. Rest 45-60 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Tuck Jump could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Tuck Jump
The Tuck Jump primarily targets the Quadriceps, Hip Flexors, making it an effective exercise for plyometrics development. Secondary muscles worked during the Tuck Jump include Glutes, Calves, providing additional training stimulus. Stabilizer muscles engaged include Core, Hamstrings.
Our library labels Tuck Jump as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Tuck Jump. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Tuck Jump is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Tuck Jump include: Squat Jump, Box Jump, Split Jump. These exercises target similar muscle groups as the Tuck Jump and can be used as substitutes based on your equipment availability, gym setup, or training preferences.