#Benefits of tuck jumps full#

And because jumping is involved, you'll also be able to sneak in some cardio with this move. Your heart rate will increase as soon as you begin, making sure that the necessary blood flow is reaching those targeted muscles groups. Glutes and quads: These muscle groups act as a sort of spring during a tuck jump.They'll be contracting each time you explode upward and when you lower your hips down into that final landing squat. Calves: You can think of your calves as a personal assistant to both of the muscles above.They'll also help extend your ankles to get your feet off the floor during the jump. In order to absorb the shock of the landing and protect your main joints, try to land softly. Core: The tuck jump is just as much about the abs as it is the legs.If you're doing the move correctly, your lower abs will be engaged each time you bend down into the jumping position and as you propel upwards. Plus, your core is responsible for stabilizing and supporting your spine. If you have a knee, ankle, back or hip problem, you're going to want to skip the tuck jumps altogether.

As with many jump exercises, this an explosive movement-and when you land on the ground, these four areas of the body absorb the impact.

The best way to avoid injury if you are doing the movement is to do a proper warmup.

#Benefits of tuck jumps full#

You want to focus on movements that encourage a full range of motion through the hips, knees, and ankles. Doing several bodyweight squats would be the perfect exercise to do as a warmup.

Do it as a finisher: I don't recommend doing a tuck jump anywhere close to the beginning of a workout.įrom there, I'd suggest some alternating knee lifts, to continue working on hip mobility, and then light squat jumps just to practice landing mechanics-landing softly through the feet, knees, and hips. You're not warmed up enough and can risk injury. But adding the tuck jump to the end of a workout can be great. It will give your training session a metabolic boost and ensure that you end your workout strong.