![]() You can also try the plank tuck jump, jumping lunges, star jumps and long jumps. “If you’re fit enough to do plyometric exercises but find the squat jump too challenging, you can start with simpler plyometric moves like the squat jump,” says Thieme. “If you’re overweight or suffering from joint pain, injury, or stiffness, you should stay away from high-impact plyometric exercises like the squat jump, which can therefore increase your risk of injury or worsen existing ones,” says Thieme.Īfter getting your doctor’s approval, work on building your core and lower body strength with movements like squats, lunges, and step-ups. Youll start with your knees bent and torso straight. The squat jump is a fairly simple move, but that doesn’t mean it’s easy.ĭepending on your current fitness level and injury history, squat jumps and other plyometric exercises may not be the best exercise options for you. Tuck Jumps are another great plyometric exercise that will work your lower body and core muscles. Land on the balls of your feet (they should be directly under your butt). Without moving your hands, jump your feet forward and drive your knees toward your chest. Start in a plank position with your palms and balls of your feet pressed against the floor. Perform a burpee as usual, but instead of doing a little hop and a clap overhead, finish the move with a squat jump. “Jump up from a lunge position and bring your knees to your chest before landing with the other leg forward.” Burpee tuck jump ![]() “My favorite variant of the squat jump is the lunge with a squat,” says Thieme. Here are a few to try: Jump lunge with tuck You’ve mastered the squat jump and are ready to go one step higher? Fortunately, there are many variations of tuck jump exercises. Land softly with feet hip-width apart and knees slightly bent.Pull your knees toward your chest as you jump.Bend your knees in a quarter squat and, exploding the balls of your feet, jump straight into the air.Stand with your feet hip-width apart and raise your fully extended arms to chest height, palms down.“Don’t land with your knees closed – land softly with your knees slightly bent to absorb the impact,” says Thieme. ![]() You should pull your knees towards your chest as much as possible.”Īnd as with most plyo moves, it’s crucial that you land softly to protect your knee, hip, and ankle joints. “A lot of them just bring them to waist level. “The key to performing the tuck jump properly is really driving your knees up as you jump,” says Thieme. #Muscles worked in tuck jumps how to#Don’t hunch: You want to keep a nice long spine and then stay pretty quiet in your upper body.And because the tuck jump exercise targets the body’s Type II muscle fibers, tuck jumps can also refine your mobility and build glutes and hamstrings.īut before you begin, it’s important to learn how to do a tuck jump properly in order to maximize the benefits of the tuck jump and minimize your risk of injury.The harder we land, the higher we’ll leap if we can really explode out of it. Attack the ground: It might seem counterintuitive, but the energy that fuels multiple jumps actually comes from the force of our feet hitting the ground.Think springy: This move is all about using elastic recoil.Beginners should build strength, as well as mobility and agility with gentler jumps first, like hopping off a low step or box. For beginnersīecause the tuck jump relies on elasticity in our connective tissue and joints, it’s not the best starting move if you’re not used to jumps. ![]() These elastic jumps help us build explosive power and springiness by training plyometric actions in our muscles and elastic recoil in our fascia. It might not be the first move that comes to mind when we think about fitness, but tuck jumps are the exercise when we’re talking about true athleticism. ![]()
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