The knee tuck jump is an advanced plyometric exercise where you jump straight up and tuck both knees toward your chest at the peak of the jump. It builds extreme lower-body explosive power, hip-flexor strength, and coordination. It is one of the most demanding bodyweight plyometric exercises.
Muscle Group
Cardio, Core, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds extreme explosive lower-body power
- Develops hip-flexor strength and coordination
- One of the most demanding plyometric exercises
- Trains fast-twitch muscle fibers
- No equipment needed
- Excellent vertical jump training
How to perform
- Stand with feet shoulder-width apart. Arms at your sides.
- Sit slightly into a quarter-squat. Swing your arms back to load.
- Explode upward with maximum force. Swing your arms up for momentum.
- At the peak of the jump, pull both knees up toward your chest. Reach your hands forward to meet your knees.
- Quickly extend your legs back down before landing.
- Land softly on the balls of your feet with bent knees.
- Immediately reset and jump again.
- Aim for low reps (5 to 10 per set) — this is a max-effort exercise.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary