legs
Knee Tuck Jumps
A jump where you pull your knees up to your chest in the air. A hard power exercise for the legs and stomach.
advancedbodyweight
BEFORE YOU START1
- Find a spot with a firm, flat floor and room above you.
HOW TO DO IT
Get into position
- Stand with your feet hip-width apart and your arms at your sides.
- Tighten your stomach.
Check: You are standing tall, relaxed and ready.
Dip down
- Bend your knees into a quarter squat and swing your arms back.
Check: You are in a quarter squat with your chest up.
Jump and tuck
- Jump straight up as high as possible, swinging your arms up.
- Pull your knees up toward your chest at the top of the jump.
- Straighten your legs again before you land and land softly with bent knees.
Check: Your knees came up to about hip height or higher and you landed quietly on the balls of your feet.
That is one rep. Stand up fully and reset before the next jump.
Breathe in on the dip; breathe out hard as you jump; land, reset, repeat.
MUSCLES WORKED
quadscalveshamstringsabs
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES3
- Landing stiff or loud. Fix: Bend your knees to absorb the landing.
- Leaning far forward to meet the knees. Fix: Keep your chest up; the knees come up to you.
- Rushing reps without resetting. Fix: Pause and reset between jumps.
SAFETY2
- Skip this exercise if you have knee, ankle or back pain.
- Master the jump squat first.
RELATED EXERCISES
easier: jump squat
variants: burpees
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