Plyometrics

Knee Tuck Jump

The knee tuck jump is a beginner plyometrics exercise for your hamstrings, using just your body weight.

Main muscles
Hamstrings
Also works
Abductors, Adductors, Calves, Glutes, Quads
Equipment
Body weight
Level
Beginner
Knee Tuck Jump, starting position
Start
Knee Tuck Jump, end position
Finish

How to do it

  1. 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.
  2. 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.
  3. 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.

Alternatives to the knee tuck jump

Glute bridge Body weight Back extension Back extension bench Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Leg curl Leg curl