Which muscles does the tuck jump work?

The tuck jump mainly works your quadriceps and glutes. It also involves your calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the tuck jump in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Tuck Jump: how to do it and muscles worked

The tuck jump mainly works your quadriceps and glutes, with help from your calves. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Calves

How to do the tuck jump

1
Stand with your feet shoulder-width apart and your knees slightly bent. Swing your arms back and stay on a flat, non-slip surface with plenty of space.
2
Jump straight up explosively and pull your knees up toward your chest at the top. Land softly on the balls of your feet with your knees bent, and reset for the next jump.
3
Absorb each landing by bending your hips and knees and take a short pause between reps if you need. Do 6 to 10 reps with good form.

Form tip: Do not land with locked knees. Land softly with your knees over your toes, and stop when you tire as landings get sloppy.

Common questions

Which muscles does the tuck jump work?: The tuck jump mainly works your quadriceps and glutes. It also involves your calves.
What equipment do I need for the tuck jump?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the tuck jump in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.