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Knee Tuck Jump

Performed as an explosive plyometric variation, this variation primarily targets your Hamstrings, with support from Abductors, Adductors, Calves, Glutes, Quadriceps. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Hamstrings Secondary muscles: Abductors, Adductors, Calves, Glutes, Quadriceps

How to perform Knee Tuck Jump

  1. Step 1. Begin 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.
  2. Step 2. Rapidly 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.
  3. Step 3. Jump 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.

Frequently asked questions

What is the proper technique for landing a knee tuck jump?

Land softly on the balls of your feet with knees slightly bent to absorb impact. Avoid locking your joints or landing flat-footed to protect your lower extremities.

Which muscles are primarily targeted during this exercise?

The movement focuses on the hamstrings and glutes for explosive power. The core also plays a significant role in stabilizing the torso and pulling the knees toward the chest.

What is a common mistake to avoid during the jump?

Avoid leaning too far forward or rounding the spine while pulling the knees up. Maintain an upright torso to ensure the power comes from the legs and hip flexors.

How can a beginner progress toward a full knee tuck jump?

Start with standard vertical jumps or alternating high knees to build foundational power. Gradually increase the height of the knees until you can tuck both simultaneously.

How should I program knee tuck jumps into my workout?

Perform 3 to 5 sets of 5 to 10 repetitions at the start of a session when your central nervous system is fresh. Focus on maximum height and explosive speed rather than high volume.

Sample sets & reps for Knee Tuck Jump

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Hamstrings exercises

  • Alternating Hang Clean — kettlebell
  • Ball Leg Curl — ball
  • Band Good Morning — band
  • Band Good Morning (Pull Through) — band
  • Box Jump (Multiple Response) — box

See all Hamstrings exercises →

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