Squat Tuck Jump
Expert Advice
To maximize power and reduce injury risk, drive up through your heels and use your arms for momentum. Keep your landings soft and controlled to protect your knees.
How-to-do Steps
- Begin in a squat position with your feet shoulder-width apart and arms by your sides.
- Explode upwards into a jump, driving your knees towards your chest.
- Swing your arms forward to help with the jump.
- Land softly back into the squat position, absorbing the impact with your legs.
- Immediately prepare for the next jump.
- Repeat for the desired number of repetitions.
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Muscles Worked
Squat Tuck Jump primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads17%
Hamstrings17%
Calves17%
Glutes17%
Abs17%
Shoulders15%
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 Squat Tuck Jump work?
Squat Tuck Jump primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Squat 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 Squat Tuck Jump suitable for beginners?
Squat Tuck Jump is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
