Knee Tuck Jump Squat

Target Muscles

Quadriceps, glutes, hamstrings and calves.

Proper Execution

Jump and bring your knees to your chest as close as you can while taping knees with your hands. 

Exercise Progression (repetitions)

• Difficulty Level 1:

Day 1: 20/ Day2:20/ Day3:25/ Day4:Rest/ Day5:25/ Day6:30/ Day7:35/ Day8:Rest/ Day9:35/ Day10:40/ Day11:45/ Day12:Rest/ Day13:45/ Day14:50/ Day15:55/ Day16:Rest/ Day17:55/ Day18:60/ Day19:65/ Day20:Rest/ Day21:65/ Day22:70/ Day23:75/ Day24:Rest/ Day25:75/ Day26:80/ Day27:85/ Day28: Rest/ Day29: 85/ Day30: 90

• Difficulty Level 2:

Day 1: 50/ Day2:50/ Day3:55/ Day4:Rest/ Day5:55/ Day6:60/ Day7:65/ Day8:Rest/ Day9:65/ Day10:70/ Day11:75/ Day12:Rest/ Day13:75/ Day14:80/ Day15:85/ Day16:Rest/ Day17:85/ Day18:90/ Day19:95/ Day20:Rest/ Day21:95/ Day22:100/ Day23:105/ Day24:Rest/ Day25:105/ Day26:110/ Day27:115/ Day28: Rest/ Day29: 115/ Day30: 120

• Difficulty Level 3:

Day 1: 80/ Day2:80/ Day3:85/ Day4:Rest/ Day5:85/ Day6:90/ Day7:95/ Day8:Rest/ Day9:95/ Day10:100/ Day11:105/ Day12:Rest/ Day13:105/ Day14:110/ Day15:115/ Day16:Rest/ Day17:115/ Day18:120/ Day19:125/ Day20:Rest/ Day21:125/ Day22:130/ Day23:135/ Day24:Rest/ Day25:135/ Day26:140/ Day27:145/ Day28: Rest/ Day29: 145/ Day30: 150

Exercise Regressions

Regress to Tuck Jump