Jump Rope
Auto DetectedA portable cardiovascular exercise with a jump rope that targets calves, core, and shoulders to build endurance, coordination, and agility; commonly scaled by speed or variations like double unders.
About Exercise
Equipment
Jump Rope
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Glutes, Abs, Forearms, Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapCalves
9/10Gastrocnemius, Soleus
Quads
6/10Rectus Femoris
Glutes
5/10Glute Max
Abs
5/10Rectus Abdominis
Forearms
4/10Flexors
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
60-100 reps
Rest Between Sets
30-60 seconds • Recover fully before next set
How to Perform
Stand tall on a forgiving surface with feet together and knees slightly bent. Hold jump rope handles lightly at hip level with elbows close to sides, rope behind heels.
- Rotate rope over head using wrists.
- Jump 1-2 inches as rope nears feet.
- Land softly on balls of feet with bent knees.
- Maintain neutral spine and engaged core.
- Continue rhythmic wrist flicks for steady pace.
- Absorb impact by bending knees on landing.
Coaching Tips
Form Cues
- Stay light on feet
- Flick wrists only
- Core tight
- Land soft
- Eyes forward
- Rhythm steady
Breathing
Breathe deeply and naturally in rhythm with jumps; exhale on takeoff and inhale on landing.
Tempo
1-0-1
Range of Motion
Full rope rotation from behind heels overhead to feet; jump height 1-2 inches off ground with knees bending 20-30 degrees on landing.
Safety
Safety Notes
- Use cushioned surface to protect joints
- Adjust rope length to avoid tripping
- Warm up ankles and calves first
- Stop if shin pain occurs
- Wear supportive shoes
- Avoid if acute joint issues present
Spotting
No spotting needed; self-monitor form and space clearance.
Common Mistakes
- Jumping too high wastes energy
- Using arms instead of wrists fatigues quickly
- Locking knees risks injury
- Poor posture strains back
- Inconsistent rhythm disrupts flow
When to Avoid
- Acute ankle or knee injuries
- Balance disorders
- High impact intolerance
Flexibility Needed
- Adequate ankle dorsiflexion for landing
- Shoulder flexion for rope control
Build Up First
- Basic coordination and rhythm sense
- Comfort with light jumping
Also known as
Skipping, Rope Jumping, Speed Skipping
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