Exercise guide
Knee Tuck Jump
The Knee Tuck Jump is an advanced bodyweight plyometric drill. The athlete jumps vertically, raises the knees toward the chest, then extends the legs again before landing. The quadriceps, glutes, calves, hamstrings, and hip muscles contribute, although hamstrings alone are unlikely to represent the complete primary effort.
Training context
What Is a Knee Tuck Jump?
The knee tuck occurs in the air after the athlete has already left the ground. It should not replace the vertical jump or cause the torso to fold excessively forward.
The landing is as important as the takeoff. Use low repetition sets with full recovery rather than continuing after jump height or landing quality declines.
Technique overview
Extend the legs before returning to the floor
Begin with a small dip and jump vertically through the hips, knees, and ankles. Lift the knees toward the hands while airborne, then extend the legs to prepare for landing. Contact the floor through both feet and absorb the impact with the hips and knees. Reset before the next jump.
Treat this as an overview and use a range, pace, and setup you can control.