Knee Tuck Jump

The tuck jump is a vertical jump, an explosive lower-body exercise that is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the higher you'll be able to jump.


  1. Builds and demonstrates strength and power in the glutes, hamstrings, and quads
  2. Improves speed, agility, and power output
  3. Common in training for track, running, or football
  4. Can be an effective "contrast" exercise paired with heavy deadlifts or squats to boost power

Knee Tuck Jump Images


Knee Tuck Jump Instructions

Knee Tuck Jump muscle diagram
  1. 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.
  2. 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.
  3. 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.