Legs · Bodyweight
Touchdown Heel Tap Jump
How to do the touchdown heel tap 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
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Drop into a quarter squat and reach down to tap one heel or the floor, then explode straight up into a jump as you reach overhead. Land softly back into the squat and repeat, alternating which side you tap.
- 1Load your hips and quads in the squat, then explode up through the jump
- 2Reach tall overhead at the top of each jump
- 3Land soft through the balls of your feet and absorb the impact
Common mistakes
- Don't land stiff-legged or with locked knees
- Avoid letting your knees cave in on takeoff or landing
- Don't round your back when you reach down to tap
Muscles worked
The touchdown heel tap jump mainly works the quads and glutes, with the hamstrings, calves, and lower abs assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower AbsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- Front DeltsMinor
- Hip FlexorsMinor
Kovo programs the touchdown heel tap 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.