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Tuck Jumps

Exercise / Abs

How to perform Tuck Jumps

Tuck Jumps are a great exercise for your quads, abs and lungs. If you are new to this exercise, you will certainly feel the effects of it. Your start position will be by bending your legs slightly, then powering up into a jump and then tucking your knees against your torso.

On your way down, get ready to bend your legs when your feet touch the floor, then go straight back into a jump and repeat the process. With every jump, you activate the fast twitch fibres in your quads. This is good for growth.

What not to do!

  • Land with your knees locked
  • Land on your heels

The higher you jump, the better. When you jump up, elongate your torso before tucking in your knees. This stretches the abdominal muscles nicely allowing them to crunch more effectively. Remembering breathing is important during this exercise. Remember to breath in and out during your reps.

CAUTION: Ensure you bend your joints when landing. Land on your upper foot first and at the same time lower onto your heels.

Exercise Tips

  • The higher the jump the better
  • Keep your core tight the whole time
  • Breathe out when you tuck your knees
  • Breathe out on the way down
  • If you have to stop, then stop, but keep going after
  • Land softly
  • Use your quads to fire yourself back up

Variations

  1. Hands Behind Your Head: With this variation you can cross your fingers behind your head and keep them there throughout the set. This adds some tension on your intercostal muscles when you land. For extra tension, bring your elbows inwards when you land
  2. Arms Stretched Outwards: You can stretch your arms outwards throughout the set. This adds more tension on your abdominals and obliques when you land. Try to keep your back as straight as you can when you land.