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All exercises

Jump rope

Beginner

Jump rope is a isolation exercise for the full body, also working the calves, quads, hamstrings, and glutes.

What it works

Primary muscle

Full body

Also works

CalvesQuadsHamstringsGlutes

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

How to do it

  1. 1Hold the handles of the jump rope with your hands, palms facing inward.
  2. 2Stand with your feet shoulder-width apart and knees slightly bent.
  3. 3Swing the rope over your head and jump over it as it comes towards your feet.
  4. 4Land softly on the balls of your feet and repeat the jump as the rope comes around again.
  5. 5Continue jumping for the desired duration or number of repetitions.

What to do instead

  • Jack jumpBodyweight
  • Star jumpBodyweight
  • Astride jumpsBodyweight
  • Skater hopsBodyweight
  • Scissor jumpsBodyweight
  • Double under jump ropeOther

Easier variations

  • Astride jumpsBodyweight

Harder variations

  • Double under jump ropeOther
  • Scissor jumpsBodyweight
  • Skater hopsBodyweight
Logged today · 1 min restJump rope

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