Knee Tuck Jumps
Vertical jump driving both knees to the chest — explosive lower-body and trunk power.
Level: Foundation
Primary: Cardio
Secondary: Abs Full Body
Movement: Compound
Tags: Explosive
Type: Aerobic (Cardio) Anaerobic Intervals (HIIT / Bootcamp / Circuit) Plyometric
Equipment: Body Weight
Sports: Basketball Gymnastics Track and Field Volleyball
Target muscles
The quadriceps and gluteus maximus drive the explosive jump. The hip flexors and abs lift the knees. The hamstrings absorb the landing. The trunk braces continuously. As a plyometric, this combines vertical jump with active trunk loading.
How to perform
Setup
Stand with feet shoulder-width apart. Arms ready to swing.
Execution
Perform an explosive jump, driving both knees up toward the chest as high as possible at the peak. Land softly with bent knees. Immediately transition into the next jump. Continuous rhythm.
Common mistakes
- Hard noisy landings.
- Not lifting the knees high enough.
- Cutting the jump short.
- Going too long without rest.
- Doing them on hard surfaces.
Progressions and regressions
Regress to squat jumps without the knee tuck. To progress, work for time, add a weighted vest, or chain with broad jumps.
Programming notes
Plyometric conditioning. 3-4 sets of 5-8 reps with full recovery, twice a week.
