Workout of the Week: Tuck Jumps

Tuck Jumps, also known as Knee Tuck Jumps and Knee-to-Chest Jumps, are one of the intermediary-advanced plyometric exercises. It is a dynamic power move that uses fast and powerful movements to improve agility and power. This exercise is used by athletes and gymnasts as a drill training to improve their on-field performance.

The best thing about tuck jumps is that they are calorie-killers. You need to practice them to master them properly. But, just because you are unable to jump your knees to your chest does not mean that you are not burning calories. As long as you are giving it your all, you are really killing that fat.

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As mentioned before, it will take some time for you to master this move. But if you stay steadfast, I am sure you’ll soon be teaching others!


Starting Position:

  • Start with your feet about shoulder-width apart and hands by your side.
  • Keep your spine erect and abs tight.
  • Roll your shoulders back and suck the belly button in.


  • Get down into a quarter squat.
  • Push your hips back and lean forward, but keep your back flat.
  • Put all your force and jump up by pushing the ground down.
  • As you jump into the air as high as you can, try to bring your knees to your chest and grab them with your hands.


  • Do not lock your knees when you come down.
  • Land on your mid foot, and then rolls back on your heels without a jerk.
  • When you come down, land softly so as it does not become stressful for your knee joints.
  • Try to push your hips down and back as you land to consume the impact. Also, be ready to jump again.[/su_box]
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