Exercise Guide

Tuck Jumps

Quadriceps, Hamstrings, Glutes
Lower Back, Rectus Abdominis, Obliques, Adductors, Abductors, Calves
rating: Ø 4.13 through 23 votes
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optional:Weight Cuffs
type:Strength, Plyometrics, Cardio
Variations available (31)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

Starting Position

  • feet are shoulder width apart
  • knees are slightly bent
  • hold the back upright

Correct Execution

  • bend the knees and go into the squat position
  • push back the bottom
  • the body weight remains on the heels
  • invert the motion and lift off the ground explosively
  • gain momentum with your arms
  • angle your knees in the jumping process and pull them to the chest
  • the thighs can touch the chest
  • land on your almost completely stretched out legs (parallel and shoulder width apart) and go over to the squat position
  • immediately go on with the next rep

tips for the workout

  1. the plyometric exercise becomes more intensive, if you encompass the legs in the jump
  2. you can increase the speed of the exercise to make it more effective
  3. weight cuffs at the ankles make it harder, too
Suggestions for this exercise?!

Related exercise lists:

Thighs, Glutes, Warm-Up, Weight Loss, Legs, Glutes