Knee Tuck Jump
Expert Advice
Land softly on the balls of your feet to reduce impact on your knees and maintain a quick rebound for the next jump.
How-to-do Steps
- Stand with your feet shoulder-width apart.
- Lower into a semi-squat position and explode upwards, bringing your knees towards your chest.
- Extend your legs back out to land softly on the balls of your feet.
- Immediately lower back into the semi-squat and repeat the jump.
- Continue for the desired number of repetitions.
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Muscles Worked
Knee Tuck Jump primarily targets the Glutes, Hamstrings, Calves, Quads, Abs, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes15%
Hamstrings15%
Calves15%
Quads15%
Abs15%
Shoulders25%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 8-10
Intermediate3 x 12-15
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Knee Tuck Jump work?
Knee Tuck Jump primarily targets the Glutes, Hamstrings, Calves, Quads, Abs, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Knee Tuck Jump?
For beginners, start with 3 sets of 8-10. Intermediate lifters can do 3 sets of 12-15. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Knee Tuck Jump suitable for beginners?
Knee Tuck Jump is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
