Plyometric knee tuck jump

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 0

Description: Starting Position: Stand with your feet shoulder-width apart and knees slightly bent. Hold your hands in front of you, fingertips touching at chest height, with palms facing down. Quarter Squat: Rapidly dip down into a quarter squat position, keeping your back straight and core engaged. Explosion: Immediately explode upward by extending your legs forcefully, driving your knees upward toward your chest. Knee Tuck: Aim to touch your knees to your palms as you jump, bringing them as close to chest level as possible. Landing: As you descend, re-extend your legs and prepare for landing. Absorb the impact by bending your knees slightly upon touching the ground. Reset: Return to the starting position and prepare for the next repetition. Repeat for the desired number of repetitions, ensuring proper form with each jump.

Exercise ID: 00513

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm Up Properly: Start with a dynamic warm-up to get your blood flowing and muscles primed. Jumping jacks, high knees, or light jogging are great options.
Focus on Form: Keep your core engaged and your back straight throughout the movement. Avoid leaning forward or backward to maintain balance.
Use Your Arms: Swing your arms upward to help generate momentum and power for the jump. This can also help you achieve greater height.
Land Softly: When you land, do so on the balls of your feet with your knees slightly bent. This soft landing will reduce the impact on your joints.
Breathing Technique: Exhale as you jump and inhale as you prepare for the next jump. Proper breathing can help you maintain stamina and control.
Progress Gradually: If you’re new to plyometrics, start with lower-intensity jumping exercises and gradually increase the height and intensity of your knee tuck jumps.
Footwear Matters: Wear supportive, cushioned footwear to absorb impact and provide the necessary support for your feet and ankles.
Surface Choice: Perform this exercise on a soft, flat surface like a gym mat or grassy area to minimize impact stress on your joints.
Incorporate Rest: Allow for adequate rest between sets to avoid fatigue, which can lead to poor form and increase the risk of injury.
Monitor Knee Alignment: Ensure your knees stay in line with your toes when you jump and land to avoid putting unnecessary strain on your knees.

Exercise overview

Exercise tips and tricks

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