Knee Tuck Jump

beginnerBodyweight·compound·push

Muscles Worked

Primary

biceps femoris gracilis popliteus semimembranosus semitendinosus

Secondary

iliotibial tract obturator externus obturator internus sartorius adductor brevis adductor longus adductor magnus adductor minimus gracilis pectineus Abductor digiti minimi of left foot Abductor digiti minimi of right foot abductor hallucis adductor hallucis extensor hallucis brevis extensor hallucis longus fibularis brevis fibularis longus fibularis tertius First lumbrical of left foot First lumbrical of right foot flexor accessorius Flexor digiti minimi brevis of left foot Flexor digiti minimi brevis of right foot flexor digitorum brevis flexor digitorum longus flexor hallucis brevis flexor hallucis longus Fourth lumbrical of left foot Fourth lumbrical of right foot gastrocnemius plantaris soleus tibialis posterior gemellus inferior gemellus superior gluteus maximus gluteus medius gluteus minimus piriformis quadratus femoris rectus femoris vastus intermedius vastus lateralis vastus medialis

How to Perform

Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.

Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.

Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.