Knee Tuck Jump

Also called tuck jump, tuck jumps and knee tucks.

Works

Hamstrings, plus side glutes, adductors, calves, glutes and quads

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. 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.
2. 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.

Cues

• Quick dip, explode up.
• Knees to the palms.
• Land soft and rebound.
• Stay on the balls of the feet.

Common mistakes

• Landing with stiff legs.
• Bending forward to meet the knees.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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