Legs / Beginner / Compound (multi-joint)

Knee Tuck Jump

An explosive bodyweight exercise for the hamstrings, with the hip abductors, adductors and calves assisting.

At a glance

Primary

Hamstrings

Secondary

Hip abductors (glute med), Adductors, Calves, Glutes, Quads, Hip flexors

Equipment

Bodyweight

Movement pattern

Jump / plyometric, Hip flexion

Level

Beginner

Type

Legs, Compound (multi-joint), Explosive

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

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.

Common mistakes

• ✗ Pulling the knees up by rounding the back.

  Why it hurts: The landing happens with a curled spine and poor knee alignment.

  ✓ Instead: Jump high first, then bring the knees to the chest, and land with the torso upright.

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