Five benefits of tuck jumps

Just for fun

Published on 28 October 2020

Maximum calorie burn 

As anyone who has performed several jumps in a row knows, jumping is a high-intensity exercise. A tuck jump requires a huge amount of energy not only to jump, but also to bring your knees up to your chest, so you burn a lot of calories and fat.


Stronger core

All squat jumps, including tuck jumps, work your rectus abdominis and external obliques, since you use your core muscles to bring your knees up to your chest and land safely. When your core is properly engaged, the force generated by your leg muscles is transmitted through your spine to your upper body without reducing the acceleration of your jump.


Improved athletic ability

Tuck jumps are a type of plyometric movement that can improve muscle contractions, power output, muscle performance and overall athletic performance. They can be particularly effective for football and basketball players.


Enhanced strength

Since they target the quads, glutes and hamstrings, tuck jumps are an essential element of physical preparation for Olympic weightlifters and athletes who want to develop more lower-body power. The explosive nature of this type of jump increases strength and facilitates movements such as deadlifts. They can also help strengthen stabilizer muscles.


Rapid HIIT progress

Tuck jumps are one of the best ways to increase your heart rate and push your body into the HIIT zone (85 to 100% of your maximum heart rate). 


How to do a tuck jump

  • Stand with your feet hip-width apart and your chest out.
  • Push your hips back and bend your knees slightly, as in a half squat.
  • Lift your arms and push off the floor with your legs.
  • Pull your knees up to your chest.
  • Bend your knees and engage your core to absorb the impact as you land.