Exercise Database

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Tuck Jump
Course: PHRE 3045 – Sports Injuries Movement Pattern: Squat Target: Quadriceps Synergist(s): Foot Arch, Gluteals
Exercise
Regressions: Hip Abduction Squats Progressions:

Equipment: Body Weight
Description:
  1. Start with feet shoulder width and neutral squat stance.
  2. Bend and explode upwards into a jump tucking knees to your chest.
  3. Land softly by absorbing impact with proper and unified muscle firing/timing.
  4. Land with neutral foot/ankle/knee/core/trunk posture.
  5. Regress by not jumping as high or completing band around knees squats if knees go valgus on landing.
Common Error(s): Inappropriate momentum | Valgus knees | Foot/ankle collapse
Spotting: Instability training
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