Jump tuck
What muscle groups does it work?
The jump tuck works the muscles of the lower body – the bottom, thighs and calves.
Why is it so effective?
This is an explosive move that challenges the lower body in a different way to other exercises, making for a more effective workout. It can also be used as a cardio exercise when performed in an interval style
or as part of a circuit.
What’s the best technique?
• Begin in a kneeling position with your arms by your sides and legs slightly apart. Focus on a point straight ahead of you.
• Bend your hips slightly, dropping your bottom towards your feet then quickly jump up, pushing the tops of your feet into the floor.
• Swing your arms forward as you jump to generate momentum and land softly in a low squat position.
• Quickly jump straight up, bringing your knees in towards your chest, landing softly with knees slightly bent – this is one rep.
• Return to a kneeling position and then repeat for the prescribed number.
Safety first
Be confident and make your first jump as explosive as you can. Land softly with feet
on the floor.
Stop or take a short rest between reps if you feel yourself getting tired or your technique starts to slip.
How often do you need to do it for best results?
You should aim to perform the jump tuck
two to three times a week as part of a total body-toning workout.
When it becomes easy, how do you make it harder?
Place your hands across your chest for both jumps, increasing the challenge for your legs. Holding a weight will further increase the difficulty too.
Beginner:
2 sets of
5-8 reps
Intermediate:
2 sets of 7-10 reps
Advanced:
3 sets of 7-10 reps
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