The tuck jump is a plyometric exercise that targets the quadriceps, glutes, and biceps femoris and is ideal for runners or athletes that frequently do cardio workouts but is also popular with powerlifters and bodybuilders to develop lower body strength.
Tuck jumps are a more advanced exercise, and like squat jumps, they require some explosive movement, so they are not a good box jump alternative for bad knees, hips, or backs. To help avoid injury, make sure you do a proper warm-up before you transition into this exercise. To increase difficulty, you can perform regular squats in between each tuck jump.