Legs · Bodyweight
Knee Tuck Jump
How to do the knee tuck jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with feet hip-width apart. Dip into a quarter squat, then explode straight up, driving both knees toward your chest at the top of the jump. Land softly with bent knees to absorb the impact and immediately load into the next jump.
- 1Feel your quads and calves explode you off the floor
- 2Snap your knees up toward your chest at the peak of the jump
- 3Land soft and quiet, absorbing through your knees and hips
Common mistakes
- Do not land with stiff, locked legs
- Do not let your knees collapse inward on landing
- Do not lean forward or pike at the hips; stay tall and controlled
Muscles worked
The knee tuck jump mainly works the quads and calves, with the glutes, hamstrings, hip flexors, upper abs, and lower abs assisting.
- QuadsPrimary
- CalvesPrimary
- GlutesSupport
- HamstringsSupport
- Hip FlexorsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesMinor
- Tibialis AnteriorMinor
Kovo programs the knee tuck jump for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.