FitCi
Knee Tuck Jump is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: core, calves. Equipment: bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Start with feet shoulder-width apart and knees slightly bent
- Dip into a quarter squat, then swing your arms and jump straight up
- Quickly pull your knees toward your chest in the air
- Land softly on the balls of your feet with knees bending
- Repeat after a brief reset; end the set when quality drops
Coaching tip
Pull your knees up to your chest, don't drop your chest to your knees; the torso stays tall.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, ankle. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.