Primary Muscle Group: Legs
Secondary Muscle Group: Abdominals
Equipment Needed: None
The Benefits of Tuck Jumps
There are many reasons why you should incorporate tuck jumps into your workout: they're challenging, they burn calories, and they get your heart rate up pretty fast. They’re also a great HIIT move to add to your circuits or to pair with other moves and can play a key part it your home workout.
The Tuck Jumps is a plyometric exercise which is great because you produce maximum force in the least amount of time. This means the intensity is high making it a highly efficient exercise for fat burning.,
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The Risks of doing Tuck Jumps
setting you up for an injury that could prevent you from training for a while and therefore put a stop to your workouts. Jumping in general can put stress on the body and doing them incorrectly puts more strain than usual. You want to protect the joints with proper form and taking a supplement such as Glucosamine.
So before giving tuck jumps a go, here's exactly how to do them without risking pain or injury.
How To Do Tuck Jumps
1) To perform a basic tuck jump, start in standing position, feet hip-width apart.
2) Slightly bend your knees and extend arms out at shoulder height.
3) Using the power from your legs, bend deeper and jump straight up lifting your knees to touch hands extended.
4) Be sure to land softly and again with bent knees
For Perfect Technique
1. Keep your abs tight and back straight
2. Keep your head in a fixed position looking forward
3. Land lightly on your toes to reduce the impact on your knees.
1) Starting standing with feet shoulder-width apart.
2) Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees.
3) Jump up and switch your legs in mid-air so that you land in a lunge with your right leg in front.
4) Continue jumping back and forth, the less your pause between lunges the higher the intensity.
1) Stand tall with your feet hip-width apart.
2) Hinge at the hips to push your glutes back and lower down until your thighs are parallel to the floor. Then press your feet down into the floor to explode off the ground and jump as high as you can.
3) Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again. The less time you rest between squats, the higher the intensity.