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Intensifying the Movement. 1  1. Do faster sets. Speed up the tempo of your sets for more of a metabolic effect. 2  2. Tuck your knees. For a tougher variation of the standard jump squat, do tuck jumps. 3  3. Add a little weight. Hold two small dumbbells in each hand for added resistance.  4. Jump onto a box. Turn your jump squat into a modified box jump.
How to Do Tuck Jumps. If youâre looking to build explosive power to improve your vertical jump or your running acceleration, plyometric exercises can provide the avenue to success. One such activity, the tuck jump, targets your glutes, your legs and core. The exercise also keeps you in motion, so youâll burn a healthy amount of calories while you improve your explosive strength. Warm up by performing five to 10 minutes of aerobic activity -- such as light jogging.