Primary
Plyometrics
Secondary
Quadriceps, Hip Flexors, Core
Equipment
None
Difficulty
Intermediate
Type
Squat
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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.
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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 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.
Intermediate athletes with basic plyometric experience. Good progression from squat jumps.
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.
MySetPlan places Tuck Jump inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
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.
The Tuck Jump is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes with basic plyometric experience. Good progression from squat jumps. Focus on proper technique and consider starting with easier variations.
For the Tuck Jump, the recommended approach depends on your goals. 3-4 sets of 6-8 reps. Rest 45-60 seconds between sets. For strength, use 4-6 reps. For muscle growth, perform 6-10 reps. For endurance, complete 10-15 reps.
Yes, the Tuck Jump can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting plyometrics.
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.