Squat Tuck Jump

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and toes pointed slightly outward.
2. Engage your core and maintain an upright posture with your shoulders back.
3. Position your arms at your sides, ready to swing upward for momentum.

How to do it

1. Inhale as you lower into a quarter-squat, loading your hips and glutes.
2. Exhale forcefully as you explode upward, swinging your arms toward the ceiling for maximum height.
3. At the peak of your jump, pull your knees toward your chest as high as possible.
4. Land softly on the balls of your feet, immediately absorbing the impact by bending your knees back into the starting position.

Form checklist

• Land with 'quiet feet' to protect your joints and maintain control.
• Keep your chest up; bring your knees to your chest rather than rounding your back to meet them.
• Ensure your knees stay aligned with your toes and do not cave inward upon landing.
• Maintain a neutral gaze forward to keep the spine aligned.

Pro tips

• Focus on minimizing 'ground contact time'—as soon as your feet touch the floor, explode back into the next rep.
• Drive your arms aggressively upward to help lift your center of mass and facilitate a higher knee tuck.

Make it harder

• Perform the movement as a 'reactive' jump, transitioning into the next tuck jump without any pause between reps.
• Hold a light medicine ball at chest height to increase the resistance and core demand.

Frequently asked

What muscles does the squat tuck jump work?

The squat tuck jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the squat tuck jump?

The squat tuck jump requires no equipment — just your body weight.

Is the squat tuck jump good for beginners?

The squat tuck jump is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps