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Single-Leg Jump Rope
Unilateral plyometric cardio exercise hopping on one leg over a jump rope, targeting calves and lower body to enhance balance, coordination, muscular endurance, and calorie burn.
About Exercise
Equipment
Jump Rope
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Calves
Secondary Muscles
Abs, Obliques
Popularity Score
5
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
10/10Gastrocnemius, Soleus
Quads
7/10Rectus Femoris
Hamstrings
6/10Biceps Femoris
Glutes
6/10Glute Max
Abs
5/10Transverse Abdominis
Obliques
5/10External Obliques
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Shorter for high-intensity intervals
How to Perform
Stand tall holding jump rope handles at hip height with elbows close to sides. Lift one foot slightly off ground, keeping non-working leg in front.
- Rotate wrists to swing rope overhead.
- Hop on supporting foot's ball as rope nears ground.
- Jump 1-2 inches high for rope to pass under.
- Land softly with slight knee bend.
- Maintain core tightness and tall posture.
- Continue rhythmic hops matching rope speed.
- Switch legs after set duration or reps.
Coaching Tips
Form Cues
- Stay tall and stable
- Core braced
- Soft landings
- Wrist-driven rope
- Knee over toe
- Rhythmical hops
Breathing
Inhale during rope swing preparation; exhale sharply on each hop takeoff while bracing core.
Tempo
1-0-1
Range of Motion
Hop 1-2 inches off ground; full ankle plantarflexion on takeoff, knee extends partially without locking.
Safety
Safety Notes
- Wear supportive shoes with cushioning
- Use shock-absorbing surface
- Start with basic jumps if new
- Avoid if acute ankle or knee pain
- Warm up ankles and calves
- Keep jumps low to reduce impact
Spotting
No spotting required; perform in open space away from obstacles.
Common Mistakes
- Jumping too high
- Leaning upper body
- Knee buckling inward
- Arms swinging excessively
- Inconsistent rhythm
- Elevated leg interfering with rope
When to Avoid
- Acute ankle sprain
- Knee joint instability
- Recent lower back injury
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion for landing
- Hip mobility for leg lift
Build Up First
- Master basic two-foot jump rope
- Single-leg balance hold for 30 seconds
- Basic plyometric landing mechanics
Also known as
One-Leg Jump Rope, Single Foot Jump Rope, Unilateral Jump Rope
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