Knee Tuck Jump

  • Area Served: Northern California
  • docs to perform:Guarav Abbi


The knee tuck jump, also called the knee-to-chest jump, improves balance, agility and stability. It also helps to increase your vertical height while jumping, while also developing core strength using your own body weight as resistance. This particular movement is often used as a training exercise for gymnasts and athletes but includes benefits for any workout enthusiast. The knee tuck jump burns unwanted fats when completed correctly, using the right angle and posture while jumping. It is a challenging exercise that results in increased upper body strength while increasing flexibility in the knees.

To complete the exercise, stand on both feet and bend your knees slightly. Then, fully bend your knees into a squat position. Pull your knees toward your chest or jump having your knees reach your chest. The point of this exercise is to have your knees or your thighs touch your torso.


The muscles that the knee tuck jump targets are the quadriceps (the core muscles in front of the thigh), the hamstrings (the muscles at the back of the thigh) and the gluteal muscles (the prevailing muscles that cover up the whole buttocks).

This exercise is deemed effective in lifting your glute muscles, leaving your buttocks firm and full. Your quadriceps and hamstrings will become more flexible, preventing the chance for muscle strain while also providing support to the knee joints.

Sets and Repetitions

For beginners, jumping can be tiresome, which is why a 2 to 4 repetitions will suffice. Work on increasing that number to eight to 12 sets. After each set, a 60-second rest is recommended to allow knee muscles to recuperate. The quadriceps and the hamstrings usually get strained if you overdo this exercise, so don’t push yourself past comfort.

Related Movements

To compliment the knee tuck jump, try some related exercises, such as jogging, push-ups, side planking, burpees and bicycle crunches.

Related Foods

Since you are going to jump through this movement, don’t eat too much right before the workout. Begin with meals like oatmeal with blueberries, Greek yoghurt and nuts, a banana or whole grain toast. These simple foods contain sufficient amounts of carbohydrates that your body needs for energy. After the jump, eat protein-rich foods to help with the repair of muscles—foods such as avocados, omelet with carrots and peas, sweet potatoes and salmon or chicken breast.

Celebrity Use

Television host, journalist and professional wrestler Maria Menounos makes working out a priority. Knee tuck jump, together with a sprawl, is an important part of her exercise regime. She performs two sets of 10 repetitions during each routine. She praises the knee tuck jump because it contributes to the development of her core strength and to the increase of power in her knees and legs.

Functional Use

Jumping burns a lot of calories, which aids in fat reduction and weight loss as your torso strengthens and tones. Your hips will benefit from a more defined shape and your buttocks will become lifted and plumped. As a result of knee tuck jumps, a person’s legs tend to become h3er and more flexible and with increased power and strength in your legs, you’ll feel lighter as you run.

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