Knee Tuck Jump
How to do the Knee Tuck Jump with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Abductors, Adductors, Calves, Glutes, Quads
Body Only
How to do the Knee Tuck Jump
- 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.
Log it, see it on your body.
Every Knee Tuck Jump set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Knee Tuck Jump fits
The Knee Tuck Jump shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Knee Tuck Jump: common questions
What muscles does the Knee Tuck Jump work?
The Knee Tuck Jump primarily works the Hamstrings. It also recruits the Abductors, Adductors, Calves, Glutes and Quads as supporting muscles.
Is the Knee Tuck Jump suitable for beginners?
Yes. The Knee Tuck Jump is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Knee Tuck Jump?
None. The Knee Tuck Jump is a bodyweight exercise, so you can do it without any equipment.
Is the Knee Tuck Jump a compound or isolation exercise?
The Knee Tuck Jump is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Knee Tuck Jump with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Knee Tuck Jump sets, free.
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