among plyometric exercises aimed at developing speed and explosive strength. They can also improve muscle stabilization – which is important for barbell movements.Ī solid set of tuck jumps is one of the best ways to spike your heart rate and propel you into that magic HIIT zone of 85 – 100% Heart Rate Max. Tuck jumps, also known as knee tuck jumps or knee to chest jumps are an. The explosive nature of tuck jumps is key to helping us build strength for heavy barbell movements like deadlifts. Targeting the quadriceps, glutes and hamstrings, tuck jumps are a fantastic way for Olympic weightlifters, powerlifters and athletes to develop greater power production in the lower body. THEY IMPROVE YOUR STRENGTH FOR WEIGHTLIFTING They can be especially effective for sports such as soccer and basketball. Drive the knees towards the chest, attempting. Rapidly dip down into a quarter squat and immediately explode upward. Hold your hands in front of you, palms down with your fingertips together at chest height.

Tuck jumps are a type of plyometric movement, which can increase the rate of muscle contraction, increase power output, enhance muscle performance and ultimately result in enhanced athletic performance. Begin in a comfortable standing position with your knees slightly bent. When the core is properly engaged, the force generated from the leg muscles is transmitted to the upper body efficiently through the spine without reducing acceleration as you lift off the ground.

The energy required not only to jump but to pull the knees into the body is incredibly taxing, and therefore will torch calories and burn fat fast.īoth the rectus abdominis and external obliques work significantly harder during tuck jumps than regular squat jumps because the core muscles are required to generate a high level of support to lift the knees towards the chest, as well as land safely. Love them or hate them, they remain a staple of LES MILLS GRIT ™ and BODYATTACK ™ and in the UNITED releases, they make a surprise appearance in BODYCOMBAT ™ Track 8! Apart from looking super impressive (kind of like you can fly), what do tuck jumps actually do for us?Īs anyone who has performed several tuck jumps in a row will know, they are a hugely demanding exercise.

Explosive tuck jumps