Knee Tuck Jump
A beginner compound plyometric exercise that works the hamstrings, needing no equipment.
Starting position
End position
How to Do Knee Tuck Jump
- 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.
- 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.
- 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.
Muscles Worked
Alternatives to Knee Tuck Jump
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Box Jump (Multiple Response)
A beginner compound plyometric exercise that works the hamstrings.
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2
Front Box Jump
A beginner compound plyometric exercise that works the hamstrings.
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3
Box Skip
A beginner compound plyometric exercise that works the hamstrings.
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4
Hurdle Hops
A beginner compound plyometric exercise that works the hamstrings.
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5
Linear Acceleration Wall Drill
A beginner compound plyometric exercise that works the hamstrings.
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6
Linear 3-Part Start Technique
A beginner compound plyometric exercise that works the hamstrings.
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7
Moving Claw Series
A beginner compound plyometric exercise that works the hamstrings.
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8
Vertical Swing
A beginner compound plyometric exercise that works the hamstrings, using dumbbells.
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9
Ball Leg Curl
A beginner isolation strength exercise that works the hamstrings, using an exercise ball.
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10
Clean Deadlift
A beginner compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
Frequently Asked Questions
What muscles do knee tuck jump work?
Knee Tuck Jump primarily works the hamstrings. The glutes, inner thighs, calves and quads assist as secondary muscles.
What equipment do I need for knee tuck jump?
None. Knee Tuck Jump is a bodyweight movement you can do anywhere you have floor space.
Knee Tuck Jump: is it suitable for beginners?
Yes. Knee Tuck Jump is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of knee tuck jump?
Box Jump (Multiple Response), Front Box Jump, Box Skip train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my knee tuck jump reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; knee tuck jump can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Knee Tuck Jump with AI
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