Knee Tuck Jump
The Knee Tuck Jump is a beginner compound movement that activates 6 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The abductors and adductors and calves and glutes and quadriceps assist as stabilizers throughout the range of motion.
How to Knee Tuck Jump
- 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
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Knee Tuck Jump work?
The Knee Tuck Jump primarily works the Hamstrings. Secondary muscles include the Abductors, Adductors, Calves, Glutes, Quadriceps, which assist during the movement.
Is the Knee Tuck Jump good for beginners?
Yes, the Knee Tuck Jump is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Knee Tuck Jump?
You need no equipment — just your bodyweight to perform the Knee Tuck Jump. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.