![]() ![]() The energy required not only to jump, but to pull the knees into the body, is incredibly taxing, and therefore will torch calories and burn fat fast.īoth the rectus abdominis and external obliques work significantly harder during tuck jumps than regular squat jumps, because the core muscles are required to generate a high level of support to lift the knees towards the chest, as well as land safely. Tuck jumps send calorie burn into overdriveĪs anyone who’s performed several tuck jumps in a row will know, they are a hugely demanding exercise. With just one explosive movement you can unleash a wealth of benefits: You can also try the plank tuck jump, jumping lunges, star jumps, and long jumps.If you want to take the intensity of your workout up a notch, you can’t look past the tuck jump. “If you’re fit enough to perform plyometric exercises, but find the tuck jump too challenging, you can start with easier plyometric moves, such as the squat jump,” Thieme says. “If you’re overweight or suffer from joint pain, injury, or stiffness, you should steer clear of plyometric exercises like the tuck jump, which are high impact, and thus can increase your risk of injury or exacerbate existing ones,” Thieme says.Īfter getting clearance from your doctor, work on building your core and lower-body strength with movements like squats, lunges, and step-ups. The tuck jump is a fairly simple movement, but that doesn’t mean it’s easy.ĭepending on your current level of fitness and injury history, tuck jumps and other plyometric exercises may not be the best exercise options for you. Land on the balls of your feet (they should be directly underneath your butt). Without moving your hands, jump your feet forward, driving your knees toward your chest. Start in a plank position with your palms and the balls of your feet pressed against the ground. Perform a burpee as usual, but instead of doing a small hop and overhead clap, finish the movement with a tuck jump. ![]() “Jump up from a lunge position, bringing your knees to your chest before landing with your opposite leg forward.” ![]() “My favorite variation on the tuck jump is the jump lunge with tuck,” says Thieme. Mastered the tuck jump and ready to take things up a notch? Luckily, there are plenty of tuck jump exercise variations. Land softly with your feet hip-width apart and your knees slightly bent.As you jump, pull your knees up toward your chest.Bend your knees in a quarter squat and, exploding off the balls of your feet, jump straight up in the air.Stand with your feet hip-width apart and lift your fully extended arms, palms down, to chest height.“Don’t land with locked knees - land softly with your knees slightly bent to absorb the impact,” says Thieme. You want to tuck your knees as far toward your chest as possible.”Īnd, like with most plyo moves, to keep your knee, hip, and ankle joints safe, it’s crucial that you land softly. “A lot of people only bring them to hip level. “The key to performing the tuck jump properly is to really drive your knees up when you jump,” says Thieme. Incorporating a dynamic movement like the tuck jump into a circuit-training workout may help you improve your jump shot, tennis game, or even your 5K time.Īnd because the tuck jump exercise targets the body’s type II muscle fibers, tuck jumps can also fine-tune your agility and build butt- and leg-defining muscles.īut before getting started, learning how to do a tuck jump properly is important for maximizing the tuck jump’s benefits and minimizing your chance of injury. ![]()
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