Tuck Jumps

Jump for joy! There are very few exercises that bring a spontaneous smile to the face of the person doing them. Imagine smiling through Sit-ups or Dumbbell Rows. Tuck Jumps, for all their powerhouse strength building, are fun to do. Maybe it’s because there are reasons to jump besides working the core, where there’s no reason to do a Side Plank except exercise.

Tuck Jumps aren’t just jumps though. They might look like a video game, but they’re more than that. Good form is still important to get the fitness benefits you’re looking for. Tuck jumps come from plyometric training, which is essentially all about jumping. It was popularized in the 1970’s as a form of intense muscle extension and contraction. It’s primarily used by athletes because it specifically improves movement so wonderfully.

Jump for a Better Rump

The benefits of Tuck Jumps are pretty amazing. 

This exotic exercise works the entire body, which means they burn lots of calories in a short amount of time. Every major muscle group is worked with the Tuck Jump, from the calves all the way up to the neck. The lower body does get the bulk of the benefits, strengthening the glutes and shaping that rump. It’s an incredible booty lift exercise. An added benefit is that the Tuck Jump shapes the hips, which can be a challenge to get to with other exercises. 

This is a cardiovascular exercise. Tuck Jumps elevate the heart rate, and with consistency can be done with enough repetition to contribute tremendously to cardio fitness.  

The Tucky Jump is a good exercise to build bone mass. Plyo in general is an effective way to build bone density in the lower back and hips. This is important for everyone but especially women, who are at higher risk for osteoporosis as they age. Learning to land properly with a Tuck Jump helps to maintain knee stability and prevent injury, not just during exercise but also during daily activities. 

Air Time

It’s particularly important to get the form correct for this exercise, as it is an impact movement. Improper form, repeated over time, can lead to jump injuries. 

What’s the proper form for a Tuck Jump? Here are the steps to do this exercise.

  • Start with feet hip’s distance apart, arms by your side. Pull those shoulders back and down while straightening the spine. Tighten the core.
  • Begin the downward motion by shifting the hips back, then down, while bending the knees. Keep moving down until the heels are about to come off the floor, keeping the back as flat as possible. Use your arms to balance, but keep elbows in as much as possible. 
  • Pause for just a moment at the bottom, then push with great strength up through the lower body. The ankles, knees, and hips should all push through and extend. As you go into the air, pull your knees up to your chest so that the heels are as close to your bottom as possible. Feet are level with each other and with the floor.
  • The landing is the most important part of the exercise as far as injury prevention. Feet should hit the ground at the same time, on the middle of the foot but then rolling back onto the heels to compensate for the force. Hips should always come down and backwards to absorb the force. Don’t lock the knees or the quads as this puts the most risk for knee injuries. 

Focus on form when learning Tuck Jumps, and take it slow to begin with. Speed and height will come with practice!

After a few jumps, it’s easy to feel the whole body workout from this exercise. Don’t push to the point of fatigue with this one, as tired bodies are more likely to sustain injuries. Other than that, feel like a kid while getting closer to those fitness goals with Tuck Jumps!