Tuck Jump

Start

Finish

How to do it

From a shallow squat, jump straight up and pull both knees toward the chest at the top, then land softly on the balls of the feet and immediately sink into the next rep.

Muscles worked

Primary: full · Also works: quads, calves, core

Equipment

No equipment

Common mistakes

• Tucking by kicking the heels back instead of driving the knees up toward the chest
• Landing with locked, straight legs, which sends the whole impact into the knees
• Doing long sets for time — this is a power exercise, so stop the set when the jumps get low

Variations

• Squat jump without the tuck as the regression
• Single tuck jump with a full reset between reps
• Five reps on the minute for five minutes

Can't do this one? Swap it for

• Jump Squat
• Star Jump
• Broad Jump
• Burpee

Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or ankle problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Burpeefull
• Jumping Jackfull
• Sun Salutation (Surya Namaskar)full
• World's Greatest Stretchfull
• Shadow Boxing — Combinationsfull
• Heavy Bag Roundsfull