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All exercises

Double under jump rope

Advanced

Double under jump rope is a isolation exercise for the full body, also working the calves, quads, hamstrings, glutes, forearms, and front delts.

What it works

Primary muscle

Full body

Also works

CalvesQuadsHamstringsGlutesForearmsFront delts

Equipment
Other
Movement
Conditioning
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Set rope length: stand on the middle and ensure handles reach roughly armpit height.
  2. 2Hold handles lightly with elbows tucked and wrists slightly in front of hips; brace your core and look forward.
  3. 3Begin with a few single-unders to establish rhythm on the balls of your feet.
  4. 4Jump vertically a bit higher and whip the wrists quickly so the rope makes two revolutions during one jump.
  5. 5Keep the torso tall with relaxed shoulders; do not tuck knees or kick heels back.
  6. 6Land softly on the mid- to forefoot and absorb impact through ankles and knees.
  7. 7Reset with singles if you miss, then resume double-unders for the desired reps or time while breathing steadily.

What to do instead

  • Skater hopsBodyweight
  • Scissor jumpsBodyweight
  • Jump ropeOther
  • Star jumpBodyweight
  • Jack jumpBodyweight
  • Astride jumpsBodyweight

Easier variations

  • Scissor jumpsBodyweight
  • Skater hopsBodyweight
  • Jump ropeOther
  • Astride jumpsBodyweight
Logged today · 1 min restDouble under jump rope

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