Want Exercise Demonstrations on the Go? Try the NASM EDGE App!

  • Train In-Person or Remote
  • Manage from Mobile and Computer
  • Easy Scheduling and Client Management
  • Process and Collect Payments
  • Built-In Chat
  • Instant Custom Workouts
  • Assessment Wizard
  • Smart Nutrition
  • Client Dashboard
  • State-of-the-Art Video Library
  • Pass the Test on the First Try
woman demonstrating tuck jump exercise woman demonstrating tuck jump exercise

Tuck Jump

Body Part: Full Body, Glutes, Thighs, Calves

Equipment: None

Difficulty: Intermediate


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.