Exercise Of The Week: Tuck Jump

Photo credit: HIIT Academy

 

 

Tuck Jump For Fitter, Faster and Stronger You

Want to jumpstart your fat-to-fit journey? Tuck jump is the one killer move that will help you lose those stubborn kilos like crazy!



Tuck jump also known as Knee-to-Chest Jump and Knee Tuck Jump, is one of the most effective plyometric exercises that uses fast and powerful movements that can help improve the agility and strength of your body, the lower body in particular. It is a utility exercise that besides giving great agility and strength, acts intensely to burn extra calories which again in turn, helps in toning up and shaping your muscles. This dynamic power move is used by sportspersons and gymnasts as a drill training to improve their on-field performance.

The best thing about tuck jump is that it’s a calorie-killer. It works on total integrated body. Jump tuck make for a great High-intensity interval training (HIIT) move as they burn extra calories in less time. Since it involves jumping high, this move also becomes a body weight exercise and an amazing butt lifter move. It is really effective for losing the stubborn belly fat and shaping those hips. It also has cardiovascular benefits.

You need to practice them to master the move properly. But, just because you are unable to jump bringing your knees to your chest doesn’t mean that you’re not burning calories. As long as you are giving it your all, you are certainly killing that fat.

 

Tuck jump is a fun move, which will most likely remind you of your carefree childhood days when anything jumpy were super fun. So jump high and say goodbye to unwanted fat!

Exercise Data

Type: Plyometrics

Main Muscle Worked: Hamstrings

Other Muscles: Abductors, Adductors, Calves, Glutes, Quadriceps

Equipment: none

Mechanics Type: Compound

Level: intermediary-advanced

How To Perform Tuck Jump

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

1.      Start by standing with your feet hip-width apart.

2.      Go down into a half squat as you ready your legs to explode. Drop your arms back behind to assist in the jump.

3.      Using your arms to jolt, explode up into a high jump, bringing your knees up to your chest in a tuck. It’s a big move that requires a great deal of effort, so jump with all your might and as high as you can while tucking your knees toward your chest.

4.      Land gently and immediately drop back into the half squat. That is one repetition.

5.      Repeat this move for 20 seconds or more as you build your build your endurance level. 

Click here to watch video demonstration