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High Knees Jump Rope
A dynamic jump rope exercise combining rope skipping with alternating high knee lifts to target quads, calves, hip flexors, and core for enhanced cardiovascular endurance, coordination, and agility.
About Exercise
Equipment
Jump Rope
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Calves, Hip Flexors
Secondary Muscles
Abs, Obliques, Shoulders, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris
Calves
8/10Gastrocnemius, Soleus
Hip Flexors
8/10Iliopsoas
Hamstrings
7/10Biceps Femoris
Glutes
6/10Glute Max
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Shoulders
3/10Anterior Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
30-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, holding jump rope handles at sides with elbows tucked and rope behind heels. Engage core and relax shoulders.
- Swing rope over head using wrists.
- Jump slightly as rope nears feet, driving one knee toward chest.
- Land softly on ball of foot with slight knee bend.
- Alternate legs with each rope rotation.
- Maintain upright posture and steady rhythm.
Coaching Tips
Form Cues
- Wrists only for rope turn
- Knee high to chest
- Land on balls of feet
- Core tight
- Eyes forward
Breathing
Breathe steadily through nose and mouth, exhaling on knee drive and inhaling on landing.
Tempo
1-0-1
Range of Motion
Lift knee to hip height; jump 1-2 inches off ground.
Safety
Safety Notes
- Use cushioned surface to reduce joint impact
- Wear supportive shoes
- Stop if knee or shin pain occurs
- Progress gradually from basic jumps
- Avoid if acute joint issues present
Spotting
No spotter needed; use self-awareness for form and fatigue.
Common Mistakes
- Jumping too high
- Using arms for rope
- Leaning back
- Stiff landings
- Poor rhythm
When to Avoid
- Acute knee injuries
- Hip impingement
- Shin splints
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Basic jump rope coordination
- Cardio conditioning base
Also known as
High Knee Skips, High Knee Rope Jumps, Alternating High Knees Jump
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