Best Tuck Jump Workouts, Exercise Variations and Technique Tips

These Tuck Jump Workouts are a great way to build your engine and conditioning in a simple and effective way.

What is a Tuck Jump?

A Tuck Jump is an explosive plyometric movement where the athlete leaps in the air, tucks their knees to their chest, moves back to an extended position again then lands.

Benefits of Tuck Jump Workouts

Tuck Jumps are a challenging plyometric exercise that takes the squat jump to the next level. As a result, they are a great tool to build explosive leg power, balance and full body conditioning.

Cyclical plyometrics demands great amounts of eccentric strength, coordination, and the ability to absorb increasing amounts of force with every jump. Like jumping lunges, the tuck jump does just that, which can be beneficial for athletes who have to deal with high amounts of eccentric loading, just as squatters, weightlifters, and runners.

Muscles Worked by Tuck Jump Workouts

Tuck Jump Workouts involve the coordination and movement of the entire body. As a result they work the following muscle groups:

  • Quadriceps
  • Gluteals
  • Hamstrings
  • Calves
  • Hip Flexors
  • Abdominals and Obliques
  • Erector Spinal
  • Biceps and Anterior Shoulders (from the arm swing)

How to do Tuck Jumps with Proper Technique

Follow these steps to improve your Tuck Jump technique.

  1. Stand with your feet roughly shoulder width apart
  2. Inhale and brace your body
  3. Quickly squat down then explode upwards
  4. Tuck the legs up towards the chest once you are at the top of the upwards movement
  5. Exhale during this upwards movement
  6. Fully place the legs back into the landing position and absorb the impact of the jump
  7. Repeat

Notes on the Tuck Jump Workouts

AMRAP means As Many Reps as Possible. Complete as many repetitions as you can in the time stated.

Feel free to adapt them to suit your fitness level, needs and the equipment that you have available.

Tuck Jump Variations

No Pushup Burpee Tuck Jump.

The Squat Jump is an easier version.


Browse through and choose a selection of these Tuck Jump Workouts to add into your training.


For Time

  • Buy-In: 30 Air Squats

50-40-30-20-10 reps of:

  • Tucks Jumps
  • Bicycle Crunches

With a running clock, athlete must complete the buy-in of 30 Air Squats. Then, proceed to 50 reps of Tuck Jumps and Bicycle Crunches.

Continue with the pattern working on 40 reps of each movement, down to 20 reps, and finally 10 reps.

Score is the time on the clock when the last round of the Bicycle Crunches is completed.

Movement Standard

Bicycle Crunch: Lay with back flat on the ground. Place both hands behind the head and lift the upper torso, making sure the tension is not in the neck but in the abdominals. Lift the left knee to meet the right elbow and the right knee to the left elbow just like pedaling a bicycle. This counts as one rep.


4 Rounds for Time

  • 10 Tuck Jumps
  • 100 metre Sprint
  • 10 Power Cleans (135/95 lb)
  • 100 metre Sprint


Reduce the weight for the Power Cleans.


AMRAP in 10 minutes

  • 3 Up Down + Tuck Jumps
  • 3 Rucksack Push Presses (30/20 lb)
  • 3 Rucksack Front Squats (30/20 lb)
  • 6 Up Down + Tuck Jumps
  • 6 Rucksack Push Presses (30/20 lb)
  • 6 Rucksack Front Squats (30/20 lb)
  • Etc

Continue with this pattern adding 3 reps to each movement every round.

This workout has an ascending ladder (by reps of three). You will perform 3 Up Down + Tuck Jumps, 3 Rucksack Push Presses, and 3 Rucksack Front Squats. Then repeat with 6 reps of each movement. Athletes will continue to add 3 reps to each movement each round.

Score is the total number of repetitions completed before the 10-minute clock stops.

Movement Standards

Up Down + Tuck Jump: From a standing position, go into a Push-Up position without the chest touching the ground and elbows fully extended. Then as you come up, perform a Tuck Jump. This counts as 1 rep.


3 Rounds for Time

  • 25 Tuck Jumps
  • 15 Sit-Ups
  • 5 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of Burpees is completed.


10 Rounds for Time

  • 5 Tuck Jumps
  • 10 Burpees
  • 15 Hollow Rocks
  • 20 Box Step-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of Box Step-Ups is completed.


AMRAP in 20 minutes

  • 200 metre Run
  • 30 Double-Unders
  • 20 Air Squats
  • 10 Burpee Tuck Jumps

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.


50 Rounds for Time

  • 1 Air Squat
  • 1 Push-Up
  • 1 Sit-Up
  • 1 Superman
  • 1 Tuck Jump


5 min AMRAP

  • 2 jumping lunges
  • 3 push-ups
  • 4 mountain climbers

Rest 2 min

6 min AMRAP

  • 5 Tuck Jumps
  • 7 v-ups

Rest 2 min

5 min AMRAP

  • Burpees

Score is the number of total reps.

The goal is to keep moving on all three AMRAPs, because you are having 2 minutes rest in between. Push yourself!


If you need to scale any movement in order to keep moving, do it!

Reverse lunges instead of jumping lunges. You can go on your knees on the push-ups if needed. Tuck v-ups instead and step on the burpees. As long as you do not stop moving!


For Time


  • 400 metre Burden Run (30/20 lb)

Then, 5 Rounds of:

  • 7 Tuck Jumps
  • 16 Push-Ups
  • 20 metre Forward Bear Crawl
  • 20 metre Reverse Bear Crawl
  • 15 Burpee Broad-Jumps

Workout begins with a 400-metre run while carrying a “burden”. The “burden” can be a weighted vest, medicine ball, plate, etc. Then complete five rounds of the bodyweight movements as quickly as possible.

Score is the time on the clock when the last round of the Burpee Broad Jumps is completed.

Intended Stimulus

Conditioning. Intended to be performed outdoors but can be done indoors as well.



For Time


  • 400 metre Burden Run (20/14 lb)

Then, 5 Rounds of:

  • 7 Squat Jumps
  • 16 Push-Ups
  • 20 metre Forward Bear Crawl
  • 20 metre Reverse Bear Crawl
  • 15 Burpees


For Time


  • 400 metre Run

Then, 5 Rounds of:

  • 7 Air Squats
  • 16 Hands-Elevated Push-Ups
  • 20 metre Forward Bear Crawl
  • 20 metre Reverse Bear Crawl
  • 15 Up Downs


For Time (with a Partner)

  • 400 metre Run with Deadball (20/15 kg)

Then 5 rounds of:

  • 40 Ball Slams (20/15 kg)
  • 2 Tuck Jumps
  • 40 Pull-Ups
  • 40 Power Cleans (40/60 kg)
  • 40 Push-Ups
  • 40 Shoulder-to-Overhead (40/60 kg)
  • 100 metre Run


  • 400 metre Run with Deadball (20/15 kg)

Time cap: 60 minutes

With a running clock, break up the work between partners as needed. One partner works while the other rests, except on the run (partners run together; one partner carries the d-ball at a time).


For Time

3 Rounds of:

  • 12 Squat Jumps
  • 12 Hand Release Push-Ups
  • 12 Wide-Arm Push-Ups
  • 20 Straight Leg Raises

Directly into, 3 Rounds of:

  • 10 Tuck Jumps
  • 20 Shoulder Tap Push-Ups
  • 20 Alternating Airborne Lunges
  • 10 V-Ups

Finally, 3 Rounds of:

  • 60 second Plank
  • 25 Half-Jacks
  • 20 4-Count Mountain Climbers
  • 15 Air Squats

The sequence of the workout is three rounds of each circuit before moving on to the next. You can move from one circuit to the next without pausing. Take breaks as needed.

Score is the total time to complete all 9 rounds.

Movement Standards

Airborne Lunge: Perform a reverse Lunge with the shin of the trailing leg parallel to the ground. As you dip for the Lunge, only allow the knee to touch the floor. The foot stays off the ground. Alternate the legs to each repetition.

Half Jack: Perform a standard Jumping Jack with the arms staying on your side at all times.

Intended Stimulus

This workout is an all-out effort. The first two circuits should feel relatively easy, with controlled, rhythmic breathing. The third circuit should feel like running up a steep hill. Your heart rate will be high and it should feel much more challenging to maintain your pace.


Advanced athletes should wear a weight vest of their choice. For all athletes, the key to achieving the intended stimulus is choosing a weight or modification that allows you to work continuously.


For Time

  • 1 HSPU
  • 2 broad jumps
  • 3 v-ups
  • 4 jumping lunges
  • 5 glute bridges
  • 6 jumping knee tucks
  • 7 push-ups
  • 8 abmat sit-ups
  • 9 inchworms
  • 10 sprawls
  • 11 dips
  • 12 cossack squats
  • 13 rower sit-ups
  • 14 reverse lunges
  • 15 pike push up
  • 16 jumping jacks
  • 17 air squats
  • 18 mountain climbers
  • 19 burpees

Score is the amount of time you take to complete the task.

The workout is designed the same way as 12 days of Christmas.

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 19-18-17-16-14-13-12-11-10-9-8-7-6-5-4-3-2-1.


5 Rounds for Time

  • 5 SA Devils Press (right)
  • 10 SA OH Reverse Lunges (right)
  • 5 SA Devils Press (left)
  • 10 SA OH Reverse Lunges (left)
  • 30 reps body weight movement

Bodyweight movements

  • rd 1 – Air Squats
  • rd 2 – Push up
  • rd 3 – sit ups
  • rd 4 – tuck jumps
  • rd 5 – Burpees

All you need for this full body workout is a DB or KB. Grab it, warmup, and get going.

SA = Single arm

rd = round


For Time

Air squats


Burpee jumping knee tucks


Score is the time it takes to complete the task.

Movement Standards

The movement standards for the air squat are the same, squat down below parallel and full extension at the end (knees, hips).

For the burpee jumping knee tuck, you are doing a burpee and a jumping knee tuck instead of just jumping and claping at the end. Jump both knees up at the same time towards your chest. The goal on the jumping knee tuck is to jump end get your knees as high as you can, at least at the same line as your hips.

This workout is designed to get your heart rate up really fast, so be careful about starting out too quickly.

Pace yourself and be prepared for the second part of the workout, the wave. Your body will be tired and you probably will be thinking about cheating on the jumping knee tuck part of the burpees, not getting your knees up. Don’t do it.


If you need to scale, one option is:

For Time

Air squats


Burpees jumping knee tucks


This is just one scaling option. The goal is always to keep the intensity high on your workout.

If you need to scale up, or if you have dumbbells at you home, you can give it a try and do the squats with weights.


7 min AMRAP

  • 5 burpees
  • 10 Tuck Jumps

Score is the number of reps in 7 minutes.

At the bottom of the burpees, chest and hips have to touch the ground. At the top of the movement your feet have to leave the ground (jump) and put your hands together over your head. (You don’t need to get a full extension on your hips, but you have to jump and “clap” overhead)

For the Tuck Jumps, bring your knees towards your chest higher than your hips.

Scale as you need, using a box or stepping on the burpees and trying to get your knees as high as you can on the jumping knee tuck.

Try to get as many reps as you can and have fun.


10 min AMRAP

  • 3 1/2 burpees
  • 5 mountain climbers
  • 8 Tuck Jumps

Score is the number of reps you do in 10 minutes.

Movement Standards

For the 1/2 burpees, just don’t extend. Chest and thighs on the floor to start the movement, then push your torso and hips up and kick your legs forward, close to your hands. Keep your hands on the floor all the time.

Mountain climber will count right + left = one rep, so you’re doing 10 in total, 5 each leg. Keep your hips in line with your shoulders and move only your legs. Knees towards elbows.

On the Tuck Jumps, just jump and tuck your knee. The goal is to keep your knees higher than your hips on every rep.

Pace yourself or you’re going to stop on the second minute of the workout.

Expand your fitness with these Yoke Carry or HIIT Workouts.

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