Legs · Bodyweight
Squat Tuck Jump
How to do the squat tuck jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with feet shoulder-width apart and sink into a full squat, keeping your chest up. Explode straight up out of the squat and pull both knees toward your chest at the top. Land softly on the balls of your feet and drop straight back into the squat.
- 1Drive through your whole foot to explode out of the squat
- 2Snap your knees up to your chest at the peak of the jump
- 3Land soft and quiet, absorbing into the next squat
Common mistakes
- Don't land with stiff, locked legs
- Avoid letting your knees cave inward on landing
- Don't let your chest drop forward at the bottom
Muscles worked
The squat tuck jump mainly works the quads, glutes, and calves, with the hamstrings, hip flexors, lower back, and lower abs assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesPrimary
- HamstringsSupport
- Hip FlexorsSupport
- Lower BackSupport
- Lower AbsSupport
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
Kovo programs the squat 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.