Knee Tuck Jump
Knee Tuck Jump is a plyometric power - tuck jump exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Hip abductors, Hip adductors, Gastrocnemius, Soleus, Gluteus maximus, Quadriceps
- Exercise type
- Plyometric power - tuck jump
Exercise technique
- Stance
Stand at a comfortable width with slightly bent knees.
- Hand target
Hold your hands before your chest with palms down.
- Prepare
Dip briefly into a quarter squat.
- Explode
Push strongly off both feet into a vertical jump.
- Tuck
Draw your knees toward your chest and hands in the air.
- Extend
Extend the legs beneath your body again before landing.
- Land
Land softly on both feet, bending knees and hips to balance.
Key technique points
- Rise upward first, then tuck your knees.
- Do not fold your chest toward your knees.
- Extend the legs before landing.
- Keep knees aligned with feet.
- Receive evenly through both feet.
- Hand contact is not required.
Common mistakes
Folding forward
Do not imitate knee height by lowering your chest.
Extending too late
Do not approach the floor with your knees still at your chest.
Hard landing
Do not land without absorbing force through the legs.
Knees collapsing together
Do not draw the knees inward in flight or on landing.
Rushing repetitions
Do not jump again before balancing the first landing.
Lowering the hands
Do not move your hands down to the knees to reach the target.
Frequently asked questions
Knee Tuck Jump: why is “Folding forward” a mistake?
Do not imitate knee height by lowering your chest.
Knee Tuck Jump: why is “Extending too late” a mistake?
Do not approach the floor with your knees still at your chest.
Knee Tuck Jump: why is “Hard landing” a mistake?
Do not land without absorbing force through the legs.
Knee Tuck Jump: why is “Knees collapsing together” a mistake?
Do not draw the knees inward in flight or on landing.
Knee Tuck Jump: why is “Rushing repetitions” a mistake?
Do not jump again before balancing the first landing.
Knee Tuck Jump: why is “Lowering the hands” a mistake?
Do not move your hands down to the knees to reach the target.
What should I focus on when doing Knee Tuck Jump?
Rise upward first, then tuck your knees. Do not fold your chest toward your knees. Extend the legs before landing. Keep knees aligned with feet. Receive evenly through both feet. Hand contact is not required.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.