Legs · Bodyweight
Tuck Jump
How to do the 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
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand with feet hip-width apart and drop into a quarter squat. Explode straight up and pull both knees toward your chest at the top of the jump. Land softly on the balls of your feet with bent knees and immediately load into the next rep.
- 1Drive explosively through your whole foot to launch upward
- 2Snap your knees up toward your chest at the peak
- 3Land light and quiet, absorbing through bent knees
Common mistakes
- Don't land with stiff, locked legs
- Avoid letting your knees cave inward on landing
- Don't hunch forward; keep your chest tall
Muscles worked
The tuck jump mainly works the quads, glutes, and calves, with the hamstrings, hip flexors, and lower abs assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesPrimary
- HamstringsSupport
- Hip FlexorsSupport
- Lower AbsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
Kovo programs the 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.