Zirv FitnessCardio exercise
Jump Rope (Double Under)
How to do it
- Hold a rope handle in each hand with the wrists doing the turning and the elbows tucked close to the ribs.
- Brace the core and set the feet together, ready to jump higher than a standard single pass.
- Jump with slightly more height and snap the wrists quickly to send the rope under the feet twice per jump.
- Land softly through the quadriceps and calves, absorbing the extra height before the next jump.
- Keep the shoulders relaxed and the rope turn fast rather than trying to jump excessively high to fit two passes.
- Avoid slowing the wrist turn mid jump, since a hesitant snap lets the rope catch the feet on the second pass.
Muscles worked
CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Related Calves exercises
- Type
- Cardio
- Equipment
- Jump Rope
- Primary muscles
- Calves, Quadriceps, Gluteus Maximus, Core, Shoulders
- Measured in
- Reps
- Tools
- Pace Calculator, Heart Rate Zone Calculator