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woman demonstrating tuck jump exercise

Tuck Jump

Body Part: Full Body, Glutes, Thighs, Calves

Equipment: None

Difficulty: Intermediate

woman demonstrating tuck jump exercise


Step 1: Stand in athletic posture with feet hip to shoulder width apart and toes pointing forward. Draw in the abs.

Step 2: Drop into a squat rapidly driving the hips back, arms pull back until approximately a quarter squat depth is reached (you should feel explosive from this position).

Step 3: Rapidly change directions and jump up, bringing both knees toward the chest as you leave the ground. Attempt to get your thighs parallel with the ground.

Step 4: Land as quietly as possible, keeping the feet, knees, and hips pointing straight ahead. Upon impact immediately repeat.

Step 5: Maintain posture throughout. Avoid landing hard/loudly, letting the heels strike the ground hard, allowing the knees to collapse inward or your back to arch or slouch.